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©2013 UpToDate ® Print Email Strength exercise: Arm curl After a few weeks of doing this exercise for your upper arm muscles, lifting that gallon of milk will be much easier. Stand with your feet shoulder-width apart. Hold weights* straight down at your sides, palms facing forward. Breathe in slowly. Breathe out as you slowly bend your elbows and lift weights toward chest. Keep elbows at your sides. Hold the position for 1 second. Breathe in as you slowly lower your arms. Repeat 10-15 times. Rest; then repeat 10-15 more times. As you progress, use a heavier weight and alternate arms until you can lift the weight comfortably with both arms. * Hand-held weights or household items (soup cans, bottles of water). Reproduced from: Go4Life. National Institute on Aging at the National Institutes of Health. Available at: file://go4life.niapublications.org (Accessed December 2, 2011).