The good pecs guide

GIVE YOUR UPPER BODY SOME TLC WITH JOE'S SIMPLE EXERCISES

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BUILDING muscle increases strength, reduces the risk of injury, improves metabolism and builds our confidence. It's hard work but it's worth it, and if fat loss is your goal, then resistance training is essential.

All you need for this 15-minute workout is a pair of dumbbells and a chair. Start with light weights and gradually increase them as you get stronger. The last 2-3 repetitions of each exercise should feel challenging, but you should still be able to complete them with good form. Continue each exercise for 60 seconds and then move straight onto the next move with no rest. Repeat the circuit three times.

BICEP CURLS

A. Stand with one dumbbell in each hand.