Target area(s): bicep
How to perform an extended bicep curl:
Standing with your feet hips width apart, hold a weight in each hand (I used 5lbs). Raise your straight arms to just about shoulder height (palms facing up). Keep them even (unlike this picture).
Slowly return to the starting position.
Complete 3 sets of 12-16 reps, resting for 60 seconds in between each set.