Muscle Builder #3: Supersets
Biceps Curls & Triceps KickbacksBiceps Curls
This exercise strengthens the biceps, or the front of your arms. As you improve, lift heavier weights.
This exercise tones the backs of the arms.
A. Place your right knee on a chair and then lean over and rest your right hand on the chair for balance. Keep your left leg slightly bent. Holding a dumbbell in your left hand, place your left elbow close to your side with the dumbbell pointed toward the floor.
B. Keeping your elbow in place, extend your arm backward until it is almost straight. Be careful not to lock your elbow. Lower your forearm down but keep your elbow at your hip. Repeat 8-12 times, then switch sides.
Originally published on LHJ.com, June 2007.