Alternating Dumbbell Curl

• Sit on an exercise bench or stand tall, with your shoulders and chest out slightly
• Hold a dumbbell in each hand with your arms extended at your sides – palms facing the sides of your legs
• Start the movement with your right hand
• Exhale and bend your right elbow slowly lifting the weight towards your shoulder (going slowly will help activate more muscle fibers and keep them under tension for a longer period of time)
• Keep elbows tight to your body and arms close to your sides
• Really flex your bicep throughout the movement
• As you lift, turn palms toward your chest/shoulder
• Lift for a count of two and lower for a count of four
• Repeat movement with your left arm

Barbell Curl

• Use either a curl bar or straight bar
• Hold your hands on shoulder width apart on the bar
• Keep your torso upright – don’t lean back or jerk back and forth during the movement
• Flex your bicep throughout the movement
• Focus on pulling your forearms toward your biceps
• Pause at the top of the movement keeping slight tension on your bicep
• Slowly lower the weight
• Repeat movement

Concentration Curl

• Sit on an exercise bench
• Start with your right arm
• Bend forward and rest your right elbow on the inside of your right leg
• Flex your bicep throughout the movement
• Focus on pulling the weight toward your shoulder
• Lift for a count of two and lower for a count of four
• Switch sides

Triceps Exercises
Beginners should consult with their physician prior to starting any exercise program. If you’ve never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.