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Bicep Curls-

Begin by standing up straight with a dumbbell in each hand at arm’s length or holding a barbell. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

Then, inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the recommended amount of repetitions.

You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

Dumbbell Lateral Raises-

Standing straight holding dumbbells at your sides palm facing in slowly lift the dumbbells with a slight bend in the elbows and the hands slightly tilted forward. Raise the dumbbells until the arms are parallel to the floor and hold for one count at the top.

Slowly lower the dumbbells back down to where you began.