The holidays are behind us and new beginnings are on the minds of many but fitness is at the top of the list today.

As I’ve said many times, whether you are new to fitness or have just been away for a while, keeping it simple and attainable at the start will ensure longevity in any new routine.

Our move today is and alternating bicep curl. You will be working the upper front part of your arm with this move, and you will need a set of light to medium hand weights for this exercise.

Begin by holding your weights in each hand, standing tall, holding your core tight with both arms down by your side. Focusing on one arm at a time, proceed to lift one weight up by bending in the elbow. Keep your grip facing inward till the halfway point, then rotate the wrist to face upward for the remainder of the curl. Once you reach your fullest contraction at the top, follow the same motion back to the start. As soon as you have completed one repetition, continue with the second, keep your form by tucking your elbows close to your sides and not swinging the weights.

Proceed with this alternating curl for at least eight to 10 repetitions on each side. Take a small break, then repeat for at least three sets. If your weight is too light to begin, increase the amount on your remaining sets. The same goes if your weights are too heavy. Lighten your load to effectively make it to the end of your workout.

This alternating curl is a basic move that is extremely effective. It can be added into any upper body routine, and intensified by increasing the weight.

If you are new to fitness and looking for basic moves to build into a routine, this bicep curl is just what you need.

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.