Stretch properly before training. If anything hurts,
stop. If you have an injury, consult a doctor or physical therapist before training.
Also, we are not telling you how many repetitions to do, just how to do the actual
exercises. Consult a professional to determine if these exercises are right for
you, how to do them properly, how many repetitions to do and how much weight to
use.
HAMMER CURL - Be standing up. Hold a dumbbell in each
hand, with your hands at your sides. Keep your knees slightly bent. Keep your
palms facing in towards your body. Without twisting your wrists, curl the right
dumbbell up along your side towards your shoulders. As you do so and begin to
lower the right dumbbell, start to raise the left dumbbell in the same manner.
Do that back and forth until your biceps are properly worked out.
CONCENTRATION CURL - Sit on a bench or chair. Have your
legs apart. With a dumbbell in your right hand, lean forward and press your right
elbow against the thigh of your right leg. With your palm facing up, without lifting
your elbow, lift the right - your biceps are doing the work. Keep your back straight
while doing this. As you curl the dumbbell, maintain a steady motion. Steady up,
steady back down. No jerking motions. After enough reps with your right, do the
same with your left.
