Arm Curl

Targeted Muscles: Upper arm muscles
What You Need: Hand-held weights or household items (soup cans, bottles of water)
 
Tip: As you progress, use a heavier weight and alternate arms until you can lift the weight comfortably with both arms.
After a few weeks of doing this exercise for your upper arm muscles, lifting that gallon of milk will be much easier.
  1. Stand with your feet shoulder-width apart.
  2. Hold weights straight down at your sides, palms facing forward. Breathe in slowly.
  3. Breathe out as you slowly bend your elbows and lift weights toward chest. Keep elbows at your sides.
  4. Hold the position for 1 second.
  5. Breathe in as you slowly lower your arms.
  6. Repeat 10-15 times.
  7. Rest; then repeat 10-15 more times.

Safety

  • Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout.

  • To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.

  • For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time.

  • Breathe out as you lift or push, and breathe in as you relax.

  • Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

  • Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.