Upper-body resistance training exercises:

Upper-body resistance training exercises:
Biceps curls and triceps curls

By Sheri Colberg, Ph.D., FACSM

#7: Biceps curls

Equipment needed: dumbbells or resistance band, upright chair or bench

Main muscles worked: biceps

Directions:

• Sit down holding the dumbbells, and drop both arms to your sides so that your elbows are in line with your hips with your palms facing forward.
• Bring your knees and feet together, keeping your stomach muscles tight to support your lower back.
• Lift the dumbbells, bending your elbows while keeping your upper arms stationary at your sides until the dumbbells almost touch your chest.
• Slowly return the dumbbells to the starting position.
• Alternately, do one arm at a time by supporting the elbow of the arm holding the dumbbell against the inside of your knee on the same side.
• With resistance bands, secure one end of the band under your right foot and grasp the other end in your right hand, palm face up, and complete the same movement, keeping your upper arm close to your torso at all times; switch sides to work the left arm.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

#8: Triceps curls

Equipment needed: dumbbells or resistance band, upright chair or bench

Main muscles worked: triceps

Directions:

• Sit on the bench or chair holding one dumbbell in your lap with both hands.
• Lift the dumbbell straight up until your arms are straight and the dumbbell is directly overhead.
• Bend your arms at the elbows only and lower the dumbbell behind your head.
• Keep your stomach muscles tight throughout the movement to support your lower back and keep it straight.
• Lift the dumbbell straight overhead again by straightening your arms at the elbow to return to the starting position.
• If using a resistance band, hold it in your right hand while you raise your right arm with bent elbow, and drop the band straight down behind your back on the right side; then grab the other end in your left hand by reaching behind across the small of your back. Alternately straighten and bend at the elbow (with your upper arm still raised at the shoulder), and then switch the positioning of your arms to work the left side.

Starting Position Midway Position

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

In two weeks, this column will give you some at-home versions of these upper-body resistance training exercises that you can do using household items. For more information, consult The 7 Step Diabetes Fitness Plan: Living Well and Being Fit with Diabetes, No Matter Your Weight by Sheri Colberg and The Science of Staying Young by John E. Morley and Sheri Colberg (2007). Also, visit her web site at www.shericolberg.com for additional articles and access to her fitness blog.