BICEPS CURL:
This is an isolation movement. It works the biceps muscle of the upper arm. They can be performed with a barbell or dumbbells or an E-Z curl bar. They can be performed while standing up or sitting down or across a preacher bench. Grab the bar with a medium grip, arms extended, with the palms facing outward. Use the biceps muscles to curl the weight upward toward the body. Lower the weight and repeat. Do not use your body to swing the bar up. Use a smooth controlled motion and make the biceps muscles do the work.

TRICEPS EXTENSIONS:

This is an isolation movement. It works the triceps muscles of the upper back arm. They can be performed with a barbell or dumbbells or an E-Z Curl bar. They can also be performed with on a cable pulley machine. You can do them standing up or sitting down or laying down. Lay down on a bench. Grab the bar with a narrow grip. Extend the arms straight up. Lower the bar down until your knuckles touch your forehead. Extend your arms back to the top. Make the triceps muscle do the work.

REVERSE CURL:
This exercise works the back of the forearm and the lower part of the biceps muscle. The best way to perform this exercise is with an E-Z Curl Bar. Stand with the arms extended downward. Grab the bar with a medium grip with the palms facing toward your body. Curl the bar upward and make the biceps and forearms do the work. Do not use your body to swing the bar up.

WRIST CURL:
This is an isolation movement. It works the inside muscles of the forearm. They can be performed with a barbell or a dumbbell. Sit down on a bench with the knees close together. Grab the bar with a narrow grip with the palms facing upwards. Rest the back of your arms on your knees. Curl the bar toward you.

REVERSE WRIST CURL:
This is an isolation exercise. It works the outside muscles of the forearm. The best way to perform this exercise is with a dumbbell. Sit down on a bench. Pick up a dumbbell and rest your arm on your knee with the palm facing down. Curl the dumbbell toward you.

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NOTE: Always consult your physician before starting any exercise program to verify that your body is in well enough condition to endure such exercise.

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