Strength Training Over 40: A 6-Week Program to Build Muscle and Agility by Collins Alana

Author:Collins, Alana [Collins, Alana]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-06-15T16:00:00+00:00

DUMBBELL (FREE WEIGHT) EXERCISES

STANDING BICEP CURL WITH DUMBBELLS OR SMALL BARBELL

Standing bicep curls can also be done with a resistance band by standing in the middle of the band and holding the two handles as if they were dumbbells.

muscle groups

Biceps

INSTRUCTIONS

1 . Stand with your feet hip-distance apart and knees slightly bent.

2 . Hold a dumbbell in each hand (or small barbell in both hands) slightly in front of your hips, with your palms facing forward. Lock your elbows into your sides.

3 . Lift both dumbbells toward the shoulder until your palms are facing your shoulders and the elbow is pointing to the ground, with the forearm almost vertical.

4 . Slowly lower the weight until your arms are fully or almost fully extended.

5 . Repeat to the desired number of reps.

Safety Tip: If you find yourself rocking (using your back) in order to lift the weight, stop the set. It means you’ve lost form and you should not continue. You may consider lightening the weight a little or doing fewer repetitions.

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