Hammer Curls

This exercise is similar to the curl working both the biceps and forearms.

• Stand with your feet shoulder width apart and your knees slightly bent.
• Grip the weight with palms facing each other, elbows slightly bent.
• Keeping abs tight to steady the torso, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), taking care to keep the elbows from moving back and forth.
• Lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.

Repeat for 8-10 reps, 2-3 sets or until fatigue.

Concentration Curls

This variation puts your arm at a difficult angle, so you may need to use less weight than in a traditional curl.

• Kneel on floor or sit on a bench and grasp a weight.
• Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit.
• Raise weight to the front of the shoulder and then lower until arm is almost fully extended (don’t lock elbow).

Repeat for 8-10 reps, 2-3 sets or until fatigue.

Curl and Press

This is a great exercise because it works so many muscles at the same time: biceps, forearms, deltoids and triceps.

• Sit on a sturdy chair with your feet flat on the floor.
• Hold a weight in each hand with your arms extended down at your sides and your palms facing forward. Your back should be straight and your eyes facing forward.
• Keeping your upper body stable, bend your elbows, and curl the weights up toward your shoulders.
• Without hesitating, rotate your wrists so your palms are facing out in front of you. Press the weights over your head. Maintain the same distance between the dumbbells as you lift. Stop just before your arms are completely straight. The weights should be overhead and slightly in front of your body.
• Pause, slowly reverse the movement, and lower the weights.

Repeat for 8-10 reps, 2-3 sets or until fatigue.

There’s a lot of movement in this one and therefore a lot of potential for bad form just remember not to scrunch your shoulders, move your arms back as you lift overhead, bend your head forward or back, arch your back or bend your wrists. Not too much to remember, right?

Tantalising Triceps

While the triceps are actually a bigger muscle group than your biceps, they are often overlooked and tend to be weaker, especially in women. So, when starting out you may need to use a lighter weight for triceps than for biceps.

Tricep Extensions

• Grab a weight with one hand.
• Stand with your feet shoulder width apart, abs pulled in.
• Lift the weight so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.
• Slowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle.
• Slowly lift the dumbbell in an arc motion back to the starting position.
• Repeat with other arm.

Repeat for 8-10 reps, 2-3 sets or until fatigue.

If you’re short on time you can do this exercise with both arms at the same time by using a barbell, two hand weights, or holding one heavier weight with two hands.

Tricep Press (Skull Crushers)

• Lie on a bench and hold a light weight with hands shoulder-width apart, palms out.
• Bend elbows to 90 degrees, lowering the weight towards the head (hence the “skull crusher” moniker).
• Squeeze the triceps to push back to start.

Repeat for 8-10 reps, 2-3 sets or until fatigue.

You can also do this with dumbbells keeping the palms facing each other.

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