Michelle Beaumont: I'm Michelle and I'm demonstrating an open curl or supinated bicep curl with free weights. You are going to roll your arms up, so your elbows are tight to your hips and your rib cage, keep it nice and snug and slowly with control, curl in again, leading with the pinkies, you are opening up to the side angle and that will help further shape the bicep muscle. If you are trying to build strength and you are with that heavier weight and you are going to go nice and slow in control, about four counts up and four counts down. If you are trying to tone your biceps you may want to pick up the tempo a little bit and go with your higher reps and that's how you do an open curl with free weights.