Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Arm Exercises..

Arm Exercise 1) Dumbbell Curls.

  This exercise is aimed at building the biceps (the muscles in the front of the upper arm). It should only be done after you can lift a reasonably heavy weight in your bench press. The exercises for the biceps, triceps and forearms are 'optional' exercises that should be done sometimes on the days you exercise your arms, to vary the workout that your arms experience.

Procedure:

  Simply stand with a dumbbell in your hand (or in each hand). Now bend your hand at the elbow to raise the dumbbell - do this slowly and smoothly, letting your bicep muscles take the strain. Then lower the weight again to the first position. Take a look at the images below..

  Be careful not to bend the back or use the shoulder to provide 'lift'. Try to keep your 'form' good.

Arm Exercise 2) Triceps Extensions.

  This exercise is aimed at the triceps muscles, the muscles at the back of the upper arm. It should only be done when you are lifting a reasonably heavy weight in your bench press.

Step 1:

  Lie down on a bench. Now have a friend hand you a dumbbell. Hold the dumbbell with your upper arm pointing up, and your elbow bent upwards, as shown in the image below. Inhale deeply.

Step 2:

  Now, exhaling, straighten your elbow (and your arm). You should feel the strain in your triceps when doing this. DO NOT snap your elbow as you straighten your arm.

  Do the necessary sets with each arm - you can also do this exercise with a barbell.

Arm Exercise 3) Forearm Curls

  This exercise builds up the forearms. It should only be done after you can lift a reasonably heavy weight in your bench press. This is a very simple exercise - just follow the steps below..

Step 1:

  Sit on a bench and hold a dumbbell in your hand.

Step 2:

  Rest your forearm on your knee, holding the dumbbell in your hand, palm upwards. Bend your wrist back towards the ground.

Step 3:

  Now bend your wrist upwards, using the muscles of your forearm to raise the dumbbell. This is one forearm-curl. Do a few sets with a weight that is comfortable to you..

Reverse Forearm Curls:

This exercise can also be done in REVERSE, with the palm facing downwards, as shown in the images below - the reverse movement benefits the muscles on the other side of the forearm. The wrist positions and movement in the pictures below are shown without a weight in the hand, to make the movement more clear. Do this exercise with as much weight as is comfortable to you..