How to do it: Hold a dumbbell in one hand and lie on your back on the floor. Tuck your elbow to your side and turn your palm ...

Williams' six-move dumbbell workout will help you strengthen your biceps, which are the muscles located in the upper arm, and ...

“Go slow with the weights,” she says, explaining that she usually works to a pace of four counts to move into the exercise ... holding dumbbells by your sides. Bend your elbows lift the dumbbells to ...