The biceps and triceps are opposing muscle groups of the upper arm. The biceps are located on the front side of the arm and the triceps on the back side. Complete three sets of 10 to 12 repetitions for each of the exercises. Make sure to warm up thoroughly prior to beginning. After completing the exercises, hold each stretch for 30 to 60 seconds and repeat each stretch three times.
Biceps Curl
Stand with your feet shoulder-width apart, holding dumbbells in your hands with your palms facing forward. Your hands should be next to your thighs. Curl your fist up to your shoulders. Slowly and with control, lower them back to the starting position. For a little variety, try a hammer curl by starting with your palms facing your thighs and curling the end of the dumbbell to your shoulders. Another variation is a twisting biceps curl, which starts with your palms facing your thighs and ends like the basic curl when you twist the weights until they face your shoulders.
Triceps Extension
Still standing with your feet shoulder-width apart, lift one dumbbell up above your head, holding it with both hands. Bend your arms to a 90-degree angle, with your elbows pointing straight forward. The weight should be behind your head. Straighten your arms to almost fully extended, lifting the dumbbell overhead. Lower back down to the starting position, carefully avoiding your head. Keep your elbows close to your head. Do not allow your arms to bend beyond a 90-degree angle. Resist the urge to straighten your arms all the way.
Biceps Stretch
In a seated position, with your knees bent and feet flat on the ground, place your hands on the ground behind your rear end. Point your fingers away from you. Straighten your arms out, holding equal amounts of your weight in your hands, butt and feet. Slide your hips forward to increase the stretch to your biceps. Increase the stretch to the point where you feel tension, but never so far that you feel pain.
Triceps Stretch
Sit up straight with your legs crossed. Lift your right arm straight up with your hand pointing to the ceiling. Using your left hand, grab hold of your right arm just below the elbow. Bend your right arm behind your head. The fingers of your right hand should point down between your shoulder blades. Pull gently on your right elbow to stretch your triceps muscles. It is okay to allow your head to drop forward slightly. Make sure to repeat this stretch on the left side.
Member Comments