Exercise Your Bicpeps With Forward Curls
Get your blood circulation going by doing some stretching for a few moments. Stand with your feet slightly apart and raise your left arm in an arc over your head, as though you are reaching toward your other side. Hold for a moment, then release. Repeat this step using your right arm.
Hold a weight in each hand. (Start with 5-lb. weights if you're a beginner.)
Keep your arms at your sides with your thumbs pointing away from your body. Now bring both weights up to the level of your chest, hold for a few seconds, then bring both arms back to your sides again.
Repeat this exercise eight times.
Exercise Your Biceps With Reverse Curls
Begin by holding a weight in each hand with your arms at your sides, as in the forward curl.
Bring your entire right arm back in a controlled manner so that your elbow reaches back and your wrist is level with your chest. Hold for about 1 second, then slowly bring your arm back to your side.
Repeat this exercise eight times, then switch to your left arm for eight more repetitions.
Exercise Your Triceps With Extension Curls
Lie flat on your back on a bench or mat with the dumbbells resting on either thigh.
Bring each dumbbell up to your chest and slowly push upward so that the dumbbells are positioned over your shoulders, palms facing in.
Bend your elbows to bring the dumbbells over your forehead at a 90-degree angle to your body.
Return to the resting position, using a slow, controlled movement, and begin again. Repeat 8 to 10 times.
Exercise Your Triceps With Kickbacks
Place your right knee on a workout bench (or suitable substitute) and lean forward so that your head and shoulders are aligned with your hips, while bracing your left hand on the bench for support.
Hold a dumbbell in your right hand at your side. Now, slowly raise your right arm up and backward until it is aligned with the floor, palms facing in.
Bend your elbow to slowly bring the dumbbell back down to your side to the starting position. Repeat 8 to 10 times, then switch sides to work on your left arm.
Cool down by stretching your arms once more. Bring one elbow to your ear, then press down on your elbow with your opposite palm. Switch arms and repeat. Finish by pulling each arm across your chest, holding the stretch for at least 10 seconds.