Health and Fitness

Health and Fitness - Arms Workout:

Concentration Curl:

Starting Position: Sit on the edge of a bench and hold a dumbbell with one hand, let the arm hang straight down with the elbow resting on the inside of the knee. Lean your torso over your legs and place the other hand on the opposite knee.

Bending at the elbow, curl the dumbbell up to shoulder level and pause, squeeze your bicep and slowly lower to the starting position. Repeat until your set is finished, then switch arms and complete with the other arm.


Overhead Extension:

Starting Position:
Hold a dumbbell in each hand and lie on a flat bench with the feet flat on the floor. Extend the arms up so that the dumbbells are directly above the shoulders and the palms are facing each other. Keep the abdominals tight and the lower back in a neutral position.

Bending the elbows, lower the dumbbells to the sides of your head. Keeping the elbows in place, extend your arms up to the starting position, pause and repeat.


Triceps Dips:

Starting Position:
Standing with your back to a bench, position your heels 2-3 feet in front of you. Either on the floor or on another bench (harder). Grip the edge of the bench with an overhand wide grip (palms facing the bench) and push yourself up so that the arms are fully extended and perpendicular to the floor.

Bending the arms descend towards the floor until your upper arms are parallel to the floor. Push back up to the starting position.