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Exercise of the Month
-April- 
 
Summer is almost here, the weather is getting warmer, the birds are singing, and the garden is calling!  Now is not the time to stop your workout program, it is time to step it up.  Allow the new, warmer activities to supplement your workout program, and you will see great results!  This month's exercise of the month features exercises for the arms.  While lifting weights for your arms does not burn enough calories to burn fat, it does help to build muscle that makes gardening easier and those short-sleeved shirts look better.  Remember: if you work the front of your arms (the biceps) you should also work the back of your arms (the triceps) in the same workout.
 

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Standing Bicep Curl

Exercise Description:
Dumbbell Curl (two arms)

Instructions:
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
 
 

 
 
 
Modifications:

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Incline Biceps Curl

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Cable/Resistance Band Bicep Curl

 
Exercise Description:
DB incline reverse curls

Instructions:
1. Start by lying on an incline bench with your arms at your side holding dumbells and palms facing up.
2. Slowly curl the dumbells up keeping your elbows at your side.
3. Return to the starting position and repeat for the required number of repetitions.

Exercise Description:
Cable Curl

Instructions:
1) Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


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