Standing Alternate Curl: Choose a barbell or a dumbbell and stand with your feet shoulders width apart keeping the elbows in to your side with your palms facing upward. Keep your back straight while you alternately curl the weights up towards your chest until your biceps are fully contracted and return to the start position controlling the weights through out each movement. The curl contraction should be measured with a 2 count while the release retraction should be measured with a 4 count. Exhale when you exert energy, inhale when you are relaxed. Apply form and focus to your faith for leaner, larger and stronger biceps.