… this in front of a mirror so that you can watch your form. Find an armless chair, stool or bench. Bend over and place the hand without the weight onto one of these for stability.
Keeping your back straight, looking forward, and bend the weight bearing arm so that the elbow is in alignment with the body roughly a your waist. Now, without moving any other part of your body, straighten your arm straight back so that the weight is now lined up with your rear. Hold for a count of two and then gradually come back to your bent elbow start position.
Now you can see why this exercise is called the kick back by gym rats. Your goal is to do three sets of 5-10 on each side. Again, be patient with yourself. Learn the form and practice, practice, practice.
Put the Bite in Your Biceps
It’s time to do your biceps curls. Grab a pair of single arm dumbbells anywhere from 1- 10 pounds. Sit on a stool or chair, maintaining excellent posture, engaging your core abdominal muscles to help you keep your back straight. Your start position is hanging your arms down by your sides.
Slowly bend your elbows aiming your lower arm toward your shoulders. Your body is completely in control and doesn’t move except for your lower arms. Your goal is to isolate your biceps muscle. As soon as you reach the level of your shoulder give your biceps an extra squeeze before slowly lowering to the start position. Switch arms and repeat. The goal is to do three sets of ten repetitions with an increase in weight by 1-2 pounds as you advance through the sets.
Pull Up Those Jiggles
You’ll need either a sturdy table or grab two sturdy chairs and lay a strong pole or broom across them a few feet apart. Grab your mat and lay flat on the floor. With both handles, grab either the edge of the table or the pole, palms shoulder-distance apart and facing in.
Tighten your abdominals, keep your neck straight and now lift yourself off the floor as high as you can. Hold for a count of two, and slowly lower yourself back to the floor. The goal is to perform as many of these as you can while maintaining excellent form.