Exercises for the Arms from Peter's Principles
Forearms - Reverse Barbell Curl
Grasp a barbell with your palms facing down and hands shoulder width apart (picture 1). Your upper arm should be by your side and stay there for the entire movement. Bending at the elbow, bring the weight up in front of your chin (picture 2). Slowly lower the weight and repeat 10-15 times. This works the forearms and wrists.
Biceps - Barbell Curl
This movement is identical to to the reverse barbell curl except the palms are facing up instead of down. This works the biceps and the forearms.
Biceps - Dumbell Curl
Hold a dumbell in each hand with your arms by your side. Bend at the elbow and bring your hand up towards your chest. Lower slowly and repeat 10-15 reps per side. This works the biceps.
Biceps - Seated Alternate Dumbell Curl
Sit with your back supported and your arms by your side holding a dumbell in each hand and your palms facing your side. Bending at the right elbow, raise the weight towards your chest (picture 1). Try to turn your palm towards the ceiling as you come up. Your upper arm should stay by your side. Slowly lower the weight and repeat on the left side (picture 2). Do 10-15 reps per side. This works the biceps.
Biceps - Dynaband Curl
This is the same movement as the barbell curl. Grasp the handles shoulder width apart with your palms facing up. Stand on the band to provide resistance and perform a bicep curl. To increase intensity you can use heavier tubing. Do 10-15 reps. This works biceps.
Triceps - Dumbell Kickback
Stand with your left foot forward and your right foot back. Bend forward at the waist and rest your left hand on your left knee. Hold a dumbell in your right hand and raise your elbow so your upper arm is close to parallel to the floor (Picture 1). Extend your lower arm so the weight raises towards the ceiling (Pictuer 2). Do 10-15 reps and repeat on the left side. This works the tricep.
Triceps - Bench Dumbell Kickback
This is the same movement as the dumbell kick back. The only difference is the opposite knee and hand are on a bench.
Triceps - Dynaband Kickback
Stand with your feet shoulder width apart. Bending forward at the waist. The arm movement is the same as the kickback. Do 10-15 reps per side.
Triceps - Close Grip Pushup
By doing a standard pushup with your hands close together, you shift the load from the chest to the tricep. Position your hands close together and directly below the chest (picture 2). Bend at the elbow and lower yourself towards the floor (picture 1). Extend the arm and push back up.
"BEFORE BEGINNING ANY EXERCISE PROGRAM,
PLEASE CONSULT YOUR PHYSICAN"
NOTE:
Exercise is a physical activity that has a potential physical risk. Peter, his staff and all of his affiliates are not responsible for any injury that could occur from exercise.
