If you’d like to strengthen and tone your arms, then this Workout Wednesday is for you. We’re featuring three exercises — the selectorized biceps curl, triceps extension and dumbbell biceps curl — to keep your arms strong. For some more exercises that will help to strengthen both your arms and your core, see our previous Workout Wednesday post.
- Exercises: 3
- Length: 15-20 minutes
- Focus: Arms
Before beginning, adjust the seat so that the back of your arms rest along the entire pad. Afterwards, select your desired amount of weight and grasp the handles with your palms up. Be sure to align your elbows with the pivot of the handles, and then curl your hands up. Then simply return your hands to the starting position and repeat the exercise.
This exercise can be completed as shown or with D-rings. First, adjust the pulley to its highest setting. Now face the unit and grasp the bar or D-rings with your palms facing down. With hands at chest level and your elbows tucked close to your ribs, get into a comfortable, well-balanced stance and extend your arms down while keeping your elbows tucked (as shown above). Slowly return your hands to chest level and repeat.
Dumbbell Biceps Curl
- Equipment: Dumbbell(s)
- Reps: 8-12
- Sets: 2-3
With a dumbbell in hand and your arms hanging at your side, stand with your feed about hip-width apart. Remember to keep your knees slightly bent and then curl your arm holding the dumbbell up until it reaches your shoulder (as shown above). Bring the dumbbell back down using the same form and repeat.
About Shelby Handran
Shelby, who’s worked in the fitness field for 14 years, has worked with clients on several different platforms from fitness classes and corrective exercise (CES-Corrective Exercise Specialist) to nutrition coaching (CNS-Certified Nutrition Specialist). He holds several certificates in personal training including NASM, ISSA, and NCSF, and runs Personalized Health and Fitness LLC in Woodinville, WA.
Past Workout Wednesdays:
- Upper Body (seated pulldown, seated incline press, single arm dumbbell row, dumbbell overhead press)
- Lower Body (leg extension, leg press, dumbbell front squat, dumbbell step-up)
- Warm-up Exercises (hip stretch with a twist, plank)
- The Core (Strength Equipment)