Muscles worked: Biceps (brachialis, brachii) and forearms.

1. Hold a dumbbell in each hand with palms facing your body. Keep elbows close to your sides.

2. Curl one dumbbell across your body toward the opposite shoulder, squeeze at the top, then slowly lower.

3. Repeat on the other arm. 8–12 repetitions each side for 2–3 sets.