How to do the Bicep Curl
Stand with your legs hip width apart and a dumbbell weight in each hand.
Place your arms by your side with your palms facing out.
No slowly and deliberately raise the dumbbell weights up to your shoulders bending at the elbows. Be sure to keep your elbows as close to your body as you can.
Slowly return to starting position.
You can do this exercise lifting both arms simultaneously or by alternating lifting the right arm and then the left.
How to do the Hammer Curl
Stand with legs hip width apart and a dumbbell in each hand.
Place your arms by your side with the palms facing toward your body.
Now slowly lift your right arm up to your shoulder bending at the elbow. Keep you elbow close to your body.
Now slowly return to starting position.
Now alternate this exercise by lifting your left arm to your shoulder.
How to do a standing Oblique Crunch
Hold a pair of dumbbells at your sides, arms straight and core engaged.
Without twisting your upper body, slowly bend to the left as far as you can, lowering the weight toward your left knee.
Pause, then slowly return to an upright position. Repeat, bending to the right side.