Popsugar Health & Fitness 15-Minute Workouts 30-Day Fitness Challenge Crush Your 2019 Fitness Goals With This 30-Day Total-Body Challenge 6 January 2019 by Jenny Sugar View On One Page Photo 23 of 24 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 23 Wide Biceps Curl Stand with your feet slightly wider than hips-width distance apart. Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up. Bend at your elbows, pulling the weights toward your ears. Extend your arms out wide again to complete one rep. Previous Next Start Slideshow 15-Minute WorkoutsBeginner WorkoutsFitness ChallengesStrength TrainingWorkouts