• Stand with your feet shoulder
width apart and knees slightly
bent.
• Grab the dumbbells w ith your
palms facing inward toward each
other.
• Stabilize the hips, knees and
spine.
• Curl the dumbbells forward,
then upward, then in toward the
shoulder, keeping the upper arm
completely motionless.
• Keep the palms facing in without
rotating the lower arm.
• Slowly move back to the starting
position.
• Lie back on the bench with your
head supported on the bench.
• Grab the dumbbells and move
your upper arm up to a position
that your elbow is facing upward
and your hands holding the
dumbbells are just over your
forehead.
• Raise your chest and pinch your
shoulder blades together.
• Maintain a very slight arch in the
lower back.
• Keep the upper arms stationary
while moving the hands in an
arcing motion upward.
• Stop the motion slightly before
locking out the elbow s. Do not
lock out the elbow!
• Slowly reverse the arcing motion
back to the starting position.
Triceps
Flat
• Keep the upper arm motionless.
• Keep the wrists straight.
• Tighten your triceps throughout the
exercise and control the motion all
the way down.
• Keep the knees bend and the feet
planted on the floor directly under
your knees.
Biceps, brachioradialis and brachialis
• Keep the upper arms motionless and
your wrists straight throughout the
entire exercise.
• Keep the chest lifted, spine straight
and a slight arch in the low back.
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