How to Do Biceps Curls for Seniors

Research has shown that the benefits of exercise are numerous for youths and adults of any age. Aerobic exercise for endurance and weight training for strength enhancement have positive mental and physical side effects. Senior citizens in particular should focus on weight training to strengthen the muscles, avoid injury and help ward off osteoporosis. One easy area to strengthen is the biceps, especially since you can use materials that you already have at home.

Difficulty: Easy

Instructions

Things You'll Need:

• Chair
• Set of dumbbells

1. Gather the necessary items for biceps curls for seniors, which include a chair and a set of dumbbells or a pair of milk jugs, filled with water to the desired level of resistance.

2. Sit in the chair and place your feet flat on the floor, shoulder-width apart. Press your back flat against the chair (sit far back in your seat) and bring your arms down by your sides.

3. Make sure your palms are facing forward. While bending your arms from the elbow, bring your arms straight up in front of you (they will meet your shoulders) while flexing the bicep muscles for a count of 3. Hold the movement for a count of 1 and then slowly bring the dumbbells back down for a count of 3. Keep your elbows close to your sides as you raise the weights.

4. Complete two to three sets of 8 to 12 repetitions each. Allow at least 3 minutes of rest between sets.

Tips & Warnings

• Always consult your physician before starting any new exercise. Seniors especially should address any special physical fitness needs prior to beginning any sports regimen.
• Do not move your elbows while performing a bicep curl; they should remain stationary at your sides.
• If any exercise hurts, stop doing it. Working through the pain may have been a good strategy when you were younger; working around the pain is a better strategy now.

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