Dumbbell Curls

Dumbbell Curls This is one of the most effective lifts for increasing the muscle mass of the biceps.  It can be done with either a dumbbell or a bar.
Description
  1. Start standing up, feet shoulder width feet apart, and shoulders relaxed and resting down.  Hold the dumbbells at your side with your palms facing up.
  2. Begin by bending your elbows and simultaneous raising both weights. While lifting the weights towards the top of your chest exhale.
  3. After reaching the top position hold for 5-10 seconds, when finished release and inhale while returning to starting position.
Things to Keep in Mind
  • Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
  • Control the weight on the way up as well as on the way down. This exercise strengthens your wrists as they stabilize the dumbbells. Control is a crucial part of this exercise.
Visual Aids
Muscles Works Biceps brachii, Brachialis, and Brachioradialis.

Overhead Dumbbell Triceps Extension

Overhead Dumbbell Triceps Extension This lift is perfect for isolating the inner and middle triceps muscles.
Description
  1. Stand straight up with feet shoulder width apart while keeping a slight bend in the knees, hold your head in line with your spine and allow you back to fall into a natural curve.
  2. Begin by holding the weight with both hands above head.  The first movement should be lowing the weight behind the neck while at the same time inhaling. (Be sure to hold your elbows straight up in the air at all times to ensure proper form.)
  3. Once the dumbbell has reached the bottom position exhale and lift the weight to the starting position above the head.
  4. After reaching the starting position flex triceps for 5-10 seconds for additional work.

Note: This exercise can also be performed while sitting down.
Things to Keep in Mind
  • Be sure to keep body posture straight, abs tightened, and elbows pointed up.  This exercise can be performed either sitting or standing up.
Visual Aids

Muscles Worked		 Triceps

Hammer Curls

Hammer Curls This exercise is excellent at isolating your biceps and forearms.  While this exercise has many similarities to bicep curls it is slightly different because instead of the palms facing up they face each other.
Description
  1. Stand straight up with feet shoulder width apart, hold your head in line with your spine and allow you back to fall into a natural curve. Hold dumbbells at your side with your palms facing each other.
  2. Begin movement by breathing out and raising the dumbbells up towards the top of your shoulders. (Be sure to hold your elbows against your body and aimed at the ground to prevent them from moving.)
  3. Once the dumbbell has reached the top position hold for 5-10 seconds while flexing with maximum effort.
  4. After holding position relax biceps and slowly return to starting position. Inhale and repeat.

Note: Alternate hammer curls can be performed while sitting down for added bicep isolation.
Things to Keep in Mind
  • Be sure to keep body posture straight, abs tightened, and shoulders pulled down and back.  This exercise can be performed either sitting or standing up.  Perform sitting for added bicep isolation.
Visual Aids

Muscles Worked		 Biceps (outer) and forearms.
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