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Bicep
Curl - dumbbell
- Sit on bench with back support. or stand
- Grasp a dumbbell in each hand, palms facing your sides.
- Curl the weight up by flexing elbow
- Simultaneously rotate your forearm
- Make sure to keep your upper arm against your body and elbows into sides.
- This exercise can be done one arm at a time
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Bicep
Curl - barbell
- Grasp bar with a shoulder-width, palms-up grip
- Plant your feet firmly with knees slightly bent
- Keeping your upper arms against the sides of your body, curl the bar up by flexing
elbows.
- Do Not Rock Your Body
- Do Not allow wrists to bend
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Concentration
Curl
- Sit on bench and grasp dumbbell in one hand.
- Seperate your knees and keep feet flat on floor
- Tighten abs, bend from waist and lean forward placing elbow of working arm on thigh of
same side
- Curl the weight up by flexing at the elbow
- Turn your hand as you lift the weight so palm is facing up
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Tricep
Extension - seated
- Sit on a chair or bench with back support.
- Grasp one dumbbell in both hands with your fingers around the plate at one end.
- Straighten arms so the weight is over your head and your upper arms are next to your
ears
- Bend arm at elbow, lowering weight behind head
- Straighten arms back to starting position
- Do Not Allow upper arms to move
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Tricep
Extension - lying
- Lie one back on a flat bench with feet up.
- Grasp one dumbbell in both hands, or use barbell
- Straighten arms over chest and slightly toward head
- Lower weight to ear level by flexing elbows
- Return to start position
- Do Not Allow upper arms to move
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Kickback
- Kneel on side of bench and lean onto same arm (can be done standing, leaning forward
from waist)
- Grasp a dumbbell in one hand, bend your arm at the elbow, and place the upper arm
against your body
- Beginning with elbow flexed at 90 degrees, straighten arm by extending elbow. (keep
arm parallel to floor)
- Return to start position
- Keep your abdominals tight throughout.
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Dips
- Sit on bench with hands next to hips.
- With your knees bent, lift body off bench
- Rest your body weight on straight arms
- Lower body by flexing elbows to 90 degrees
- Return to start position by straightening arms
- Do Not Move at the knee or hip joints
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