How to: Standing Bicep Curls
The standing bicep curl is a great beginner exercise used to help learn balance and control. It will develop your bicep muscles to get that big arm you seek.
Level: Beginner
Muscles: Biceps Brachii, Brachialis
Equipment: Dumbbell Weights
Instructions:
Step 1: Start off by holding two dumbbell weights in each hand and try to maintain a straight posture. Your feet should be about hip-distance apart with the dumbbells by your sides.
Step 2: Lift the dumbbell weight one at a time or both at the same time by rotating your palm to face forward. Raise the dumbbell weight to your shoulder keeping your elbows close to your sides without moving them around.
Step 3: Slowly relax your muscles and ease the dumbbell weights back to starting position and repeat. Higher reps for toning and lower reps higher weights for building muscle.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Triceps Extensions
Want bigger arms? A great exercise to get those dreamy arms is to do the triceps extension exercise. This is a basic exercise that isolates the triceps. After doing a couple sets you may start to feel the burn! Lift safety!
Level: Beginner
Muscles: Triceps, Deltoids
Equipment: Dumbbell Weight and Bench
Instructions:
Step 1: You can stand up or sit on a bench for this exercise. It is advisable to use a bench for more support and to prevent back injuries. Start by grabbing a dumbbell weight and positioning it overhead with your hands forming a heart shape grip under the inner plate.
Step 2: Try to keep your arms stable as you slowly lower the dumbbell weight behind your head and neck. Bend at the elbows and flex wrists at the bottom to avoid hitting your neck and head. Lower your arms until they are parallel with the floor and push back up slowly and repeat.
Tips:
1. You can also try this same exercise with two dumbbell weights. This method may be easier for beginners.
2. To get the weight safely into position, you may want to start out by having a spotter. Another method would be to rest the weight on your thigh. Next push off with your thigh to get the weight into position.
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www.youtube.com/youthhealth2
www.yhalive.org
www.yhalive.blogspot.com
Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.