Primary muscles: Biceps
Secondary muscles: Trapezius (Traps), rotator cuff, anterior and medial deltoids (delts), flexors, serratus anterior
Equipment needed: Dumbbells, bench (preferably with a backrest)
Starting position: Sit with your back against the backrest, head and shoulders make contact with the bench, feet firmly on the floor. Grasp a dumbbell in each hand with thumbs wrapped around the handles. Arms are at your side, close to your body, palms facing forward. Pull shoulder blades back, keeping the back straight.
Exhale: Slowly bend your elbows, bringing the dumbbells toward your shoulders. Do not allow your back to arch or your elbows to move forward. Keep the wrists in line with your forearms (neutral).
Inhale: Straighten your elbows and lower the dumbbells back to your start position in a slow and controlled manner.
Next Week: Legs
Amy Carroll is an instructor at the YMCA of Dyer County. She is a certified personal trainer and sports nutritionist.