Michelle Beaumont: Hi I'm Michelle and I'm demonstrating an alternating bicep curl with free weights. I like to stand with my feet hip distance apart, knees bent, abs tight, shoulders back and down and alternating from the side of my hips. If you notice, the dumbbells are positioned at the very side resting here, so I can pull them up across my chest, towards my heart, as I inhale and exhale and alternate the curl. My middle body is not moving, I'm isolating the muscle group and leading with the bicep, that's what is doing the work, not the arms and make sure your grip isn't too tight so that all the energy is going into the grip. You want to make sure as you are alternating these movements, as you are concentrating fully on just the bicep doing all of the work with the free weights, and that's it.