Bicep Curl Exercises for Seniors

Video Transcript

Hi this is Manny Castro, Exercise Physiologist. In this clip we’re talking specifically about strengthening the biceps muscles in the front of the arm and these strength exercises again are meant for seniors. What you will need for this particular exercise is again a pair of dumbbells or a couple a jugs of milk, empty milk cartons which you will fill up with water and adjust for you resistance. All you want to do for this exercise is again, feet flat on the floor and your feet are about should width apart, arms down to the side, make sure you back is flat on the back of the chair and you’re sitting all the way back on your chair. Your palms are facing forward and what you will do is you will bring your arms straight up in front of you to where they can’t move. Now it’s very important that you keep your elbows by your side, by your rib cage and not lift them up as you come up. This movement will target another area and really what you’re targeting is again the front of the arms, the biceps. The same concept as in every other exercise explained, what you will do is as you raise them, it’s a slow count of 3, hold it for 1 second and then you will lower them for a slow count of 3. Once again 8 to 12 repetitions and you will do about 2 to 3 sets. With about 2 to 3 minutes rest in between sets.

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