Bicep Exercises


Dumbbell Curls
Barbell Curls
Machine Curls
Hammer Curls
Preacher Curls
Reverse Curls
Resistaband Curls

Back Arm (Tricep) Exercises

Tricep Pushdowns
Lying Tricep Extensions
*Tricep Bench Dips
*Bar Dips
Overhead Dumbbell Extensions
*Lying Side Tricep Push Ups
Overhead Extensions with Resistaband

Dumbbell kickbacks

Arm Exercises For The Kids

Dumbbell Curls
Barbell Curls
Machine Curls
Hammer Curls
Tricep Pushdowns
Lying Tricep Extensions
*Tricep Bench Dips
*Bar Dips
Reverse Curls
Resistaband Curls
Overhead Extensions with Resistaband
*Lying Side Tricep Push Ups

 
Dumbbell Curls

 
Dumbbell Curl Demo

Dumbbell Curls can be done a variety of ways. Hands out, hands in, thumbs out or thumbs up (hammer) or thumbs in (reverse grip). The Hammer Curl is just another version of a dumbbell curl (described below). This is a description of a general dumbbell curl. Take equal weight dumbbells in each hand either standing or seated allow the dumbbells to hang at your sides. Begin by lifting the dumbbell up in front of you by flexing the arm at the elbow. Make sure to keep the elbow in place, not allowing it to sway too far forward or back. It shoulder remain by your side. You may lift one dumbbell at a time or both. Curl the dumbbell all the way up until your hand is as high as your shoulder. You may go further if you wish lifting the dumbbell head high but most added rep range beyond the shoulder will come from moving the elbow forward. Allow the dumbbell to descend back to the original position in a controlled manner. Begin your next repetition by lifting the dumbbell up again. You may use any hand position you like throughout this exercise but typical dumbbell curls start with the palms facing the body and rotating the hand as the dumbbell is curled up until the little finger on your hand is as high or higher than your thumb at the top of the movement. Keep your lower back stationary throughout the exercise.

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 Just click the Play button the see the exercise demonstrated

Dumbbel Curls can be done as a single sided exercise. If you are doing Fit Forever in Forty's workouts and are doing single sided dumbbell curls, be sure to use the single sided exercise rule.

 
Dumbbell Curls are a Great Exercise for the Kids

Keep the weights light and make sure Kids always use good form. Good Exercise form is established early on with this exercise and so is bad form. If Kids are swaying and cheating too much, lower their weights.

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Barbell Curls

 
Barbell Curls are done in a standing position holding a barbell in front of your body. You may use an underhand grip or overhand grip. You can also use a variety of bars such as a straight bar or easy curl bar. As the barbell is hanging in front of the body at about the top of the thighs, begin by curling the barbell upward by flexing at the elbow joints. Make sure to keep the elbows as stationary as possible. Don't allow them to move too far forward or back during the exercise. Continue flexing at the elbow until you have reached the top of the movement. Your hands will be somewhere around chest or shoulder high. You may continue higher but most movement beyond this point will come from moving the elbows forward. Begin to lower the barbell in a controlled manner back to the starting position with the hands near the front thigh. Start the next repetition by curling the barbell up again. Make sure to keep the lower back stationary while doing this exercise. Don't lean back. Stand up straight.

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Barbell Curls are a Good Exercise for the Kids

Make sure kids use good form when doing barbell curls keeping their lower back stationary during the enrtire exercise. Don't let them lean back just so they can use more weight or do more repetitions. Start off with lower weight so they will use good form and make a good habit.

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Machine Curls

Machine Curls are usually done in the gym. These machines typically have a seat and a handle or set of handles which to grab for curling upward. Some machines have a peg to place weights on and some have a stack of weights that is adjusted with a pin. Begin by having a seat on the machine and adjusting the machine so that the pivot points for the curl handle or handles line up with the elbow joints. Sometimes the easiest way to do this is to just adjust the seat height. Using whichever grip you prefer, curl the weight upward by flexing the elbow joint. Continue curling up as far as possible until the hands are around chest to shoulder high. Control the weight as you lower back to the starting position. If there is a pad to place the upper arm on, your arm should remain on this pad during the entire exercise. If there is no pad, focus on keeping the elbow stationary by not allowing it to move forward or back while exercising. Begin your next repetition by curling the weight up again.

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Machine Curls are a Good Exercise for the Kids

Machine Curls can be a good exercise for the Kids. It is a safe and effective way for them to exercise the biceps. Remember, machines can get boring for Kids. If you find that the Kids are getting bored, have them do bicep exercises that require more thought and coordination. Exercses like standing dumbbell or barbell curls work well.

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Hammer Curls

 
Hammer Curl Demo

Hammer Curls are usually done with dumbbells but they can also be done using a resistaband or a speciall bar with handles that allow you to grab with your thumbs facing upward. Holding equal weight dumbbells in each hand either standing or seated, allow your hands to hang by your side with your palm facing your body. If you are using the special barbell, you will need to be standing and the barbell will be resting on the top of your front thigh. Begin by curling the weight upward flexing at the elbow joint. Continue as high as you can bringing your hands around chest to shoulder high. You may alternate arms if using dumbbells or exercise both arms at the same time. The only difference with the Hammer Curl is that you will not rotate the thumb outward as you curl the weight up. Keep the thumb pointing up the entire exercise. The Hammer Curl puts more emphasis on your outer arm and forearm than a regular curl. Allow the weight to return to the starting position in a controlled manner. Begin the next repetiton by curling the weight up again. As with all curls, keep the elbow as stationary as possible not allowing it to move forward or back during the exercise. Also keep your lower back stationary throughout the exercise making sure not to lean back.

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 Just click the Play button to see the exercise demonstrated

Hammer Curls with Dumbbells Demo

 
Hammer Curls are a Great Exercise for the Kids

Remember to always make Kids use good form whenever doing Curls. Good exercise habits are as easy to make as bad ones. Elbows stationary and no leaning back. Stand up straight.

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Tricep Pushdowns

 
Tricep Pushdowns are usually done in a gym at a cable station. You may use a variety of handles from a rope to a straight bar and "V" bar for doing this exercise. Attach the handle of your choice on the cable with the pulley set at the top. Begin by grabbing th handle with either a palms down grip or a palms facing each other grip if you are using a "V" handle or a rope. Pull the cable into starting position by grabbing the handle pulling your elbow tightly by your sides. Your forearms should be parallel with the floor. This is the correct starting position for Tricep Pushdowns. Extend the elbow joint, straightening the arm while keeping the the elbow by your side. Do not allow the elbow to move forward or back. Continue down with the weight until your is arm is straight. You may go all the way until your elbow is locked out if you like. Allow the arm to return to the starting position with the forearm parallel to the ground. Do not go higher with the forearms unless you are done with the exercise and guiding the handle back to the top position. Begin the next repetition by pushing down on the handle and extending the elbow. Keep your back straight, standing up with good posture during the whole exercise.

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Tricep Pushdowns are a great exercise for kids

 
Tricep Pushdowns are a Great Exercise for the Kids. Make sure Kids use good form by standing up straight and keeping their elbows by their sides during the whole exercise.

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Lying Tricep Extensions

 
Lying Tricep Extensions, also known as "Skull Crushers" are done using either a barbell or a set of equal weight dumbbells. You may lie on your back on either a flat bench, an incline or decline bench or a stability ball. I lie on my back on the floor when doing this exercise at home. If you are at the gym and on a bench or ball, it is easier to ask either a friend or staff member the help you by handing the weight to you if you are using a barbell. Ask them if they will remain until you have completed the exercise so they can take the barbell from you at the end of the exercise and/or help you if you need during the exercise. Begin by lowering the dumbbells or barbell to the top of your head. Dumbbells will go along the outside of your head. Push the weight upward by extending at the elbow joint. Continue until the weight is overhead and the arms are straight at the elbow joint. Control the weight as you lower back to the starting position right above the head. Go too fast while lowering the weight and you will feel the effects of the slang name for this exercise "Skull Crushers". Begin the next repetition by pushing the weight upward as you extend the elbow joint. Start with very light weight until you feel comfortable with this exercise.

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Lying Tricep Extensions are a good exercise for kids. Be extra careful and supervise them closely!

 
Make sure you watch Kids closely while doing this exercise especially if you are choosing to use a barbell. Kids have a tendency to lower weights rapidly when starting out exercising. If they lower the weight too fast during this exercise while using a barbell, they will hit their head hard. Standing over them with your hands on the barbell the whole time can prevent this. You may also have them use dumbbell so they can move the hands to the outside of their head some. Once they understand and use good form for a few repetitions they will be able do the exercise safely.

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Tricep Bench Dips

 
Tricep Bench Dip Demo

Tricep Bench Dips are done by sitting upright on a flat bench with both hands behind you. You will be cross ways on the bench so that when you press your hands down by your side on the bench you can scoot your butt forward off the bench while your hands will still be on the bench. Now that the bench is behind you and both hands are securely placed on the bench, with your feet either up on a bench or on the floor, you can begin by lowering your butt toward the floor by flexing at the elbow joint. Continue to lower yourself until you feel a good stretch in the chest and shoulder area. Flexibility and strength will determine how low you are abe to go and as you continue to do this exercise regularly you will be able to go lower. Begin to push yourself back up by straightening the arm at the elbow joint. Continue upward until you have returned to the starting position with your butt as high as your hands on the bench behind you. Begin the next repetition by lowering back down. Choosing to place your feet up on a bench in front of you increases the difficulty of this exercise. Having a parther add weight to your lap increases the difficulty further.

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 Just click the Play button to see the exercise demonstrated

 
Tricep Bench Dips are a Great Exercise for the Kids

 
Have the Kids do this exercise in a controlled manner. This is a great body weight exercise for them as their bodies will be moving up and down. It is entertaining, effective and just challenging enough.

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Overhead Dumbbell Extensions

Make sure overhead exercising is acceptible for you by checking with your doctor first.

Overhead Dumbbell Extensions can be done in the seated or standing position. Begin by selecting one dumbbell. If you have never done this exercise choose a very light weight to familiarize yourself with the exercise. You can either pick the dumbbell up yourself or have someone hand the dumbbell to you. With both hands on the dumbbell handle or either on the underside of the upper dumbbell weight, holding the dumbbell behind your head, push the dumbbell up toward the ceiling. Continue pushing the dumbbell upward until the arms are completely straight. Lower the dumbbell back behind the head in a controlled manner to a comfortable stretch for the back arm (triceps). Begin the next repetition by pushing the dumbbell back up.

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Overhead Dumbbell Extensions Should Not be Done by Kids

 
Overhead Dumbbell Extensions place too much stress on Kids growing bodies. Stick to the other Back Arm (Tricep) exercises that are recommended for Kids.

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Preacher Curls

 
Preacher Curls are done by leaning the arms over a bench while doing either a dumbbell or barbell curl. The bench should pull the arms slightly forward, forcing the biceps to work harder by using a more strict form. Keep the upper arm on the bench during the entire exercise. Begin by grabbing either equal weight dumbbells or a barbell while leaning the upper arm over the the Preacher Curl bench. Lower the weight in a controlled manner to a comfortable stretch for the biceps. If you can, lower the weight all the way until your arm is completely straight. Begin lifitng the weight up by flexing the arm at the elbow joint. Continue upward until the weight is directly over the elbow joint. There will be no stress on the bicep at this point and this is the reason some people will not raise the weight this high. Begin the next repetition by lowering the weight again.

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Preacher Curls or a Good Exercise for the Kids

 
Preacher Curls are a good exercise for the Kids. There is not a lot of body movement in this exercise and so it can be boring for them. Choosing another bicep exercise like dumbbell or barbell curls may be a more effective choice.

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Reverse Curls

 
Reverse Curl Demo

Reverse Curls can be done with a barbell or dumbbells. If you are using dumbbells you can either stand or be seated. If you are using a barbell you will need to stand. Start by holding the weight in your hands with and overhand grip. Your thumbs will be facing inward toward one another. Begin curling the weight upward by flexing the arm at your elbow joint. Continue curling up as far as you can until the hands are chest to shoulder high. Try and keep the elbows by your side as much as possible.You can curl higher but any further movement will be coming from moving the elbows forward. Allow the weight to return to the starting position in a controlled manner. Begin the next repetition by curling the weight up again.

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 Just click the Play button to see the exercise demonstrated

Reverse Curls can be done as a single sided exercise. If you a choosing to do them as so, and you are following the workouts in Fit Forever in Forty, be sure to apply the single sided exercise rule.

 
Reverse Curls can be a Great Exercise for the Kids

 
Reverse Curls can be a great exercise for the Kids. The standing version is best. Make sure they stand up straight and don't lean back.

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 Lying Side Tricep Push Ups

 Lying Side Tricep Push Up Demo

Lying Side Tricep Push Ups are a single sided exercise so if you are doing Fit Forever in Forty, make sure to apply the single side rule.

Begin by lying on either side. Take the arm that you are lying on and cross it over your chest as you reach up and grab your shoulder. Place the hand of the upper arm on the floor directly below the elbow of your lower arm. Begin by pushing with that hand on the floor until your upper body comes off the floor. Your butt and hips will remain on the floor. Continue up as high as you can. Lower yourself back to the floor in a controlled manner. Begin your next repetition by pushing yourself back up. Do the same number of repetitions or time for each side.

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 Just click the Play button to see the exercise demonstrated

 Lying Side Tricep Push Ups are a Great Exercise for the Kids

Lying Side Tricep Push Ups are a great exercise for the kids. They are difficult, but they are also fun and effective. Encourage kids to keep trying and they will get better at this exercise very quickly.

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 Resistaband Curls

Resistaband Curl Demo

Resistaband Curls are similar to dumbbell curls. The main difference is that your resistance will be coming from the band rather than the weight of the dumbbells. You will need to anchor the band by either hooking it onto a secure object or standing on it. Begin with hands down by your side and curl the band up keeping you elbows next to your body. You can do these curls with you palms up or do Hammer Curls with you palms facing in or Reverse Grip Curls with you palms facing down as shown in the second video demo.

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 Just click on the Play button to see the exercise demonstrated

Hammer and Reverse Grip Resistaband Curl Variations

 Resistaband Curls are a great exercise for the kids

 Overhead Extensions with Resistaband

Overhead Extensions with Resistaband Demo

 Overhead Extensions with a resistaband are just like overhead dumbbell extensions except you will be using a resistaband for resistance instead of a dumbbell. You will need to anchor the resistaband by attaching it to a secure object or standing on it. Keeping your elbows in close to your head, extend at the elbows and push your hands toward the sky or ceiling. Return back to the starting position in a controlled manner. Beging your next repetition by extending upward again.

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 Just click the Play button to see the exercise demonstrated

 Overhead Extensions with Resistaband are a great exercise for the kids