Bicep curls and tricep extensions are effective exercises for building arm strength. Here's how to do them properly:
Bicep Curls
Bicep curls primarily target the biceps brachii muscle on the front of your upper arm.
How to perform a bicep curl:
- Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- Execution: Keeping your elbows tucked close to your sides, curl the weights upwards towards your shoulders by bending your elbows.
- Controlled Movement: Slowly lower the dumbbells back to the starting position.
- Repetitions: Perform multiple repetitions to complete a set.
Tricep Extensions
Tricep extensions work the triceps muscle on the back of your upper arm.
How to perform a tricep extension:
- Starting Position: Stand with your feet shoulder-width apart, hold a dumbbell in one hand and extend your arm overhead.
- Execution: Keeping your upper arm still, bend your elbow to lower the dumbbell behind your head. According to the reference, it's important to keep the movement controlled and squeeze the back of the arm as you extend.
- Controlled Movement: Extend your arm back up to the starting position.
- Repetitions: Perform multiple repetitions and switch to the other arm to complete a set.
Additional Insights
- Control: Focus on maintaining control throughout the exercise. Avoid jerky movements or using momentum.
- Posture: Maintain good posture throughout all exercises to prevent injury.
- Variations: There are several variations for both exercises. You can use a barbell, cables, or resistance bands to add variety.
- Progression: Start with a lighter weight to ensure proper form and gradually increase the weight as your strength improves.
| Exercise | Targeted Muscle | Starting Position | Key Movement |
|---|---|---|---|
| Bicep Curl | Biceps Brachii | Feet shoulder-width apart, palms forward | Bend elbows, lift weights towards shoulders |
| Tricep Extension | Triceps Brachii | Feet shoulder-width, arm overhead | Bend elbow, lower weight behind head |
By following these steps and keeping form as your priority, you'll be able to perform bicep curls and tricep extensions effectively. The included reference explains how the tricep extension should be performed with a focus on squeezing the tricep muscles.
