Objectives

  • Strengthen and tone arms
  • Increase lean muscle mass

Targeted Muscles

  • Arm and Shoulder Musculature

How to Perform

1Begin by standing with feet hip width apart.
2Sit back slightly into the heels as you lengthen your spine by pretending a string is pulling the back of your head up towards the ceiling.
3Bring weights up into a curl as you keep your elbows in tight towards your rib cage. Do not allow the elbows to move forward or back.
4Exhale, slowly lower the weight down.
5Inhale and slowly return the weights to the start position.
6Repeat.

Common Challenges

  • If the weight is too heavy, it’s easy to create a swinging motion with your back and hips to bring the weights up. To avoid this, engage the core by drawing the belly in towards the spine and remain straight.
  • Also, in order to curl the weights up, the elbows may move forward and away from the rib cage. Try and keep them in and only curl up as far as the elbow position allows.

Load Sets Reps Tempo Rest
5-15lbs 2 10 2 Lower: 2 Rise 30 to 45 sec

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