Suggested exercises for toning biceps (muscles on the top of the upper arm)

Suggested exercises for toning biceps (muscles on the top of the upper arm):

Curls - These are done while sitting or standing. With your upper body straight, head up, take a weight in your hand with a firm grip. Slowly bend the elbows and rotate your forearm as you "curl" or bring the weight up toward your shoulder. When finished the upswing, your palm should be facing toward you. Slowly lower the weight and repeat at least ten times. Repeat this for the other side. Note: you don't need to invest in handweights or dumbbells to do curls. A simple milk jug full of water weighs approximately 8 pounds. As your strength and endurance improve, you may want to consider a dumbbell set so that you can gradually increase the weight. In lieu of increasing the weight, you can perform more repetitions.




Push Downs - Get into a push up position (up on your toes, arms extended). Make sure you keep your abdominal muscles tight and your spine straight. Slowly lower your body until your upper arms are parallel to the floor. Hold for a count of 3. Slowly rise to an extended-arm position. Repeat 10 times.




Flyes - Stand, feet apart at shoulder width. Take a weight in your hand (use handweights, dumbbell, filled water bottle, or a book). Keep your abs tight, bend at your knees, and lean forward from your hips. Place your unweighted hand on your mid-thigh for balance. Keep your upper body steady, raise your weighted hand to the side, arm straight, until it is parallel to the floor. Pause for a count of ten, then lower your arm. Repeat ten times then switch sides.




Wall Outs - Similar to push-ups, these can be done anywhere, almost any time! Stand facing the wall with your feet set apart at shoulder width approximately 12-15 inches from the wall. Holding your upper arms alongside your body, reach your lower arms toward the wall, placing your hands flat against the wall, fingers pointing upward. Focusing on your upper arm muscles, push your weight away from the wall until your arms are slightly extended and your arms are supporting much of your weight. Hold for a moment, then lean forward, bending your arms but keeping your elbows in line with your sides (not bowed outward), until your nose nearly touches the wall. Hold and repeat 5-10 times. If needed, keep one foot back slightly to balance during the push-out. Remember to keep your energy focused on your upper and lower arms, keep your back straight, keep your hips tucked, and breathe!




Bent-Over Flyes - Stand with a dumbell or hand-weight in your left hand. Bend your arm at the elbow and center the weight in front of your body. Keep your abs tight. Bend at your knees and lean forward from your hips. For stability, put your right hand on your right thigh. Keep your upper body steady and raise your left hand to the side until your arm is parallel to the floor. Hold for a count of 5-15. Return to starting position. Repeat several times. Then switch to opposite side.


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