CURL & EXTEND

The push and pull of these exercises helps upper-arm balance.

A. BICEPS CURL

Stand tall with knees slightly bent, feet shoulder- to hip-width apart, shoulders back.

Grab dumbbells*, arms at sides, palms forward. Bend elbows and curl dumbbells towards your shoulders, keeping arms tight at sides, wrists stiff and core engaged.

All movement should occur at elbows. Slowly lower to start. Repeat.

B. OVERHEAD TRICEPS EXTENSION

Stand tall with knees slightly bent, feet shoulder to hip-width apart. Grab one dumbbell with both hands. Extend arms over head, aligning elbows with ears. Then slowly bend elbows, lowering hands behind your head, keeping your elbows tight to ears, with wrists stiff, shoulders stationary and core engaged. Then extend elbows, bringing hands back above your head. Repeat.