Do the four advanced exercises shown here for 4 weeks.

WEEKS 1 & 2 : 2 sets of 6–8, after a thorough warmup with lighter weights
WEEKS 3 & 4 : 2 or 3 sets of 4–6, after warmup

Single-Arm Unsupported Concentration Curl

           * Grab a dumbbell with your left hand and stand with your feet shoulderwidth apart. Keep your back flat and bend at your hips and knees until your upper body is almost parallel to the floor. Let your left arm hang straight down from your shoulder and place your right hand on your right thigh.

           * Curl the dumbbell toward your chin as high as you can without moving your upper arm.

           * Pause, then slowly return to the starting position. Finish the repetitions with your left arm, then switch to your right to complete the set.

Incline Zottman Curl

          * Set an incline bench at about a 60-degree angle and grab a pair of dumbbells. Lie on your back on the incline bench and let the dumbbells hang at arm’s length straight from your shoulders, your palms facing forward.

           * Curl the weights up as high as you can without moving your upper arms forward.

           * At the top of the curl, rotate your wrists so your palms face the floor. Slowly lower them in that position.

           * At the bottom of the curl, turn your palms forward again to start the next repetition.