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Faculty of Physical Education and Recreation
University of Alberta

Arms

Dumbbell Curl
Cable Pushdown
Bench Dip
Forearm Flexion Extension
Dumbbell Shoulder Press
Overhead Triceps Stretch
Cross Body Deltoid Stretch

 

 Dumbbell Curl

Primary muscle groups involved: Biceps, brachialis

Action

  • Standing or sitting on a bench, grasp a dumbbell in each hand.
  • Curl the dumbbell upwards towards your shoulder.
  • Reverse the motion back down and raise the opposite arm.
  • The motion should be controlled, and you should pause at both the top and bottom of the movement.
  • Try: not to use your back muscles to help lift the weight. Instead, isolate the biceps by using only that muscle to help bring the weight up.

 dumbbell curl1  dumbbell curl 2  dumbbell curl 3


 Cable Pushdown

Primary muscle groups involved: Triceps

Action

  • With the cable pulley at the top select a desired handle attachment.
  • Grasping the handle, the starting position is with your forearms parallel to the ground.
  • Push down towards the ground in a controlled motion.
  • When elbows are extended, pause, then reverse the motion back up.
  • Try: experimenting with different handles so as to work different angles of pull on your muscles!

 cable pushdown 1  cable pushdown 2

 Bench Dip

Primary muscle groups involved: Triceps, deltoids, pectorals

Action

  • With your hands situated behind you on the edge of a bench, and your feet on the floor or an adjacent bench, lower your body at a controlled speed.
  • Stop when you feel a full stretch, or until your bottom touches the floor, pause, then reverse the motion back up. Concentrate on using your triceps as much as possible.
  • Try: Putting a weight on your lap to make the exercise harder!

 bench dip 1  bench dip 2

 Forearm flexion extension

Primary muscle goups involved: Forearm extensors/flexors

Action

  • Hold both arms straight out in front of you while grasping a straight cable handle bar (unattached to a pulley).
  • Rotate the bar towards yourself until the rope is completely curled around the handle, then reverse your motion and rotate the bar away from yourself.
  • Try: attaching a weight to the end of the rope to add resistance!

 forearm flexion extension 1  forearm flexion extension 2

 Dumbbell Shoulder Press

Primary muscle groups involved: Deltoids, triceps

Action

  • Position the dumbbells to each side of your head.
  • Press the dumbbells up over your head. Pause, then reverse the motion back down.
  • Try not to bang the weights together!

 dumbbell shoulder press 1  dumbell shoulder press 2


 Overhead Triceps Stretch

  • Reach up and back with one arm like you are going to scratch the back of your neck. Pull on your elbow with the opposite hand and hold for 45 Seconds. Switch and repeat.

overhead triceps stretch 

 Cross Body Deltoid Stretch

  • Lift one arm straight out in front of you and pull it across your body with your other hand. Hold the stretch for 45 seconds, switch and repeat.
 
cross body deltoid stretch