Arms
BARBELL BICEPS CURLS
- 1. Stand while holding a barbell in both hands.
- 2. Perform a barbell curl by flexing both elbows, keeping your shoulder blades retracted.
- 3. Curl bar up to about chest level. Do not allow your lower back to arch. Keep your spine in a neutral position.
- 4. Slowly lower the bar back to the original position by extending your elbows.
CABLE TRICEPS EXTENSION
- 1. Sit upright with feet shoulder-width apart and pointed straight ahead.
- 2. Grasp two cable handles, with your elbows flexed.
- 3. Keep your shoulder blades retracted and depressed.
- 4. Push your hands toward the ground until your arms are fully extended.
- 5. Hold.
- 6. Slowly return to the starting position.
DUMBBELL HAMMER CURLS
- 1. Stand with your feet flat on the floor, pointing straight ahead.
- 2. Hold a dumbbell in each hand with arms at your sides; palms facing each other.
- 3. Perform a hammer curl by performing elbow flexion while keeping your palms facing each other.
- 4. Keep your shoulder blades retracted throughout the exercise.
- 5. Slowly return dumbbells to their original position.
BENCH DUMBBELL TRICEPS EXTENSIONS
- 1. Lie on a flat bench.
- 2. Your feet should be flat with toes pointing straight ahead.
- 3. Hold dumbbells in both hands with elbows flexed.
- 4. Extend your elbows until your arms are straight.
- 5. Hold.
- 6. Slowly lower each dumbbell toward your forehead by flexing your elbows.
- 7. Repeat.