Michelle Beaumont: I'm Michelle. I'm demonstrating a concentration curl with free weights. You need an inclined bench to perform this exercise. It's similar to a preacher curl, only it's with one arm. In order to develop strength you want to go with the heavier, the most important tip is to make sure you don't go too heavy that you lose your form. If you just want to tone and shape and do this for conditioning, go with lighter weight and higher repetitions. Place your arm flat down on the bench, make sure that the entire arm is flat from the shoulder down, you do want to come into the crevice of the shoulder, right against the top of the bench and you will just be bringing the weight up and down, loosen up your grip so it's not all into squeezing the weight, take it from the bicep. This is really going to help pop up that bicep muscle and breathe throughout the entire free weight exercise and that's it.