This exercise is a bicep curl and its aim is to strength the muscles on the front of your upper arm, the biceps.

You can use a resistance band or a dumbbell for this exercise, and can be performed in standing or sitting. Start with your arms by your side and your elbow extended holding onto the band or weight.

With your palms facing forward and keeping your elbows by your side, bend your elbow so that you raise the weight or band upwards. Once you are at the top of the movement, slowly return back to the start. Make sure on returning to the start that you are in control of the movement and don’t simply let your arm collapse down.

You should feel this movement in the muscle on the front of your upper arm.

Follow the advice in your rehab programme for the reps and sets you need to perform.