Exercise: A Guide from the National Institute On Aging

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Exercises

Table of Contents

Biceps Curl

muscle Strengthens upper-arm muscles.

  1. Sit in armless chair with your back supported by back of chair.
  2. Keep feet flat on floor even with your shoulders.
  3. Hold hand weights straight down at your sides, with palms facing inward.
  4. Slowly bend one elbow, lifting weight toward chest. (Rotate palm to face shoulder while lifting weight.)
  5. Hold position for 1 second.
  6. Slowly lower arm to starting position. Pause.
  7. Repeat with other arm.
  8. Alternate arms until you have done 8 to 15 repetitions with each arm.
  9. Rest; then do another set of 8 to 15 alternating repetitions.