Weighted bicep ball curls are a great senior citizen exercise for strengthening the arms. Learn how to do weighted bicep ball exercises with tips from a personal trainer in this free senior citizen exercise video.
Sue Conrad is a personal trainer with a certification through the American Council on Exercise (ACE) since 2001.
Okay, this next clip is going to be bicep curls with weighted balls. Now these are four pounders. You can go anywhere from one to five. Whatever you feel comfortable with and what your strength level is at the time. You can grab them with an underhand grip. Elbows are going to be back by your side. Body in upright position. Back nice and straight. Start with your arms down. You're just going to curl them straight up, keeping elbows nice and close to the body. You?re going to exhale on the way up, and inhale on the way down. Let's try one more and bring it down. Now, if that's a little bit too challenging for the shoulders, you can always bring the arms in nice and close, and reduce the lever a little bit. Okay. Okay now, another option; you can do this exercise standing. Again, you want to stand with your back nice and straight, bend your knees slightly, sink down, arms to the side. You want to try and prevent yourself from using your back. So if you start to feel, when you're doing your curls, that you're using your back too much, you may need to decrease your weight or just decrease the amount of reps you're doing. Because that's a common thing with bicep curls, that people use their back too much. You're just going to exhale on the way up. Inhale on the way down. You just want to keep those elbows nice and close. Let's squeeze those biceps on the way up, and then release them on the way down.
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