ARMS - BICEPS - TRICEPS

STANDING ALTERNATE DUMBBELL CURLS  -  BICEPS

Stand straight with a dumbbell griped in each hand, feet about 16 inches apart.
Start with the dumbbells at arms length at either side of your outer thighs, palms facing in.
Inhale, then exhale as you curl up the dumbbell in your right hand up to near your chest. Pause for a second.
Inhale as you lower the dumbbell back to the starting position.
Now repeat for the left arm.
Keep your upper arms close to your sides throughout movement.
Concentrate on your biceps throughout the movements.

SEATED DUMBBELL CURLS - BICEPS

Sit at the end of the bench with a dumbbell in each hand, arms hanging straight down and your palms in.
Curl the dumbbells up to your shoulders.
Keep your upper arms close to your sides throughout the exercise.

Concentrate on your biceps while raising and lowering the dumbbells.

STANDING DUMBBELL CURLS - TRICEPS

Hold one dumbbell overhead at arms length, with both hands flat against the inside of the top plate.
Stand straight with your feet approx. 16 inches apart.
Lower the dumbbell behind your head in a semicircle movement until your forearms meet your biceps.
Return the dumbbell to the starting position.
Keep your upper arms close to your head throughout the movement.
Can also be done while seated.

BENT OVER TRICEP EXTENSIONS - TRICEPS

Hold a dumbbell in your right hand, with your palm turned toward you.
Place your left hand on your left knee, and bend over until your upper body is parallel to the floor.
Pull up your right arm until the upper arm is at your side with a 90 degree bend at the elbow and your lower arm is hanging straight down.
Press, or extend, the dumbbell back in a semicircle until your arm is straight.
Hold the dumbbell at the tot for a second.
Slowly lower to the starting position.
Change arms after each set.

SEATED DUMBBELL CURLS - BICEPS

Sit at the end of a bench and hold a dumbbell in your right hand.
Bend slightly forward, resting your right elbow against the inside of your right thigh.
Curl the dumbbell up in a semicircle to shoulder level.
Lower the dumbbell back to the starting position.
Complete the set, the do the same for the left arm.
RECOMMENDED  -  PERFORM IN SETS OF 3 WITH 8-12 REPS PER SET
REMEMBER TO WARM UP WELL BEFORE DOING ANY EXERCISES

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