Oh, that hurt so good feeling!

If you have started a New Year fitness plan you definitely know the statement.

The best part is simple and basic is the best plan to start and build from.

Our move today is a slow biceps curl. This move will be working the upper portion of your arm. You will need a set of medium hand weights. Perform this move either standing up or sitting down.

Begin this biceps curl by gripping your hand weights in each hand. Extend both arms down by your side with your palms facing forward. Hold your chest tall and engage your abdominals to give yourself a strong base and core. This way, you can focus on the muscle you are working.

Once you are in position, you are ready to start curling.

Keeping the biceps curl on the slower side, proceed to bend in the elbows and lift your forearm upward, shooting to lift your hand weight to at least a 45-degree angle above the elbow. Once you reach your fullest contraction, slowly return your forearm back down toward your thighs.

Keeping this movement controlled, give yourself at least eight to 10 bicep curls per set.

If this becomes too difficult to do with both hands simultaneously, break it up, and alternate each arm.

Take a small break in between sets, then continue on with your next repetitions with a goal of at least three sets total.

Be mindful of your added weight as well. If it is too easy, add more. If you can’t complete a full set, drop your weight so you can efficiently complete a full routine.

This exercise is simple and can be added easily into any upper body routine. Just add weight as you go to intensify the move!
Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.