Michelle Beaumont: I'm Michelle. I'm demonstrating a sissybar curl for the bicep muscle with free weights. Basically this muscle is going to be contracted, when you curl in to create a rounder head of the muscle, it helps really shape and tone the muscle. If you are a person trying to develop muscle and strength, you want to go with heavier weight and lower repetitions. If you are trying to tone and shape the muscle, you may just want to go with lighter weight and higher repetitions moving at a quicker pace. You want to start with your core stance, your feet are hip distance, knees are bent, abs are tight and lifted, shoulders back and down. You are going to bend your knees to pick up the bar to protect your lower back. As you come up, you will place your elbows naturally against your hip bone and right below your rib cage. Begin by inhaling, squeezing in, bring it all the way up and exhaling all the way down, just continue to breathe throughout the entire exercise and make sure you are maintaining good form by not rocking the center of your body, while curling in your bicep, very important point and a most common mistake in the gym, and that's it.