How to Do Bicep Curls for Seniors

Weight training can help seniors maintain muscle and bone mass. Exercise can have a positive effect on emotional and cognitive function and physical health. Bicep curls are an easy way to get started on a weight-training regimen.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Chair
• 1 lb.dumbbells or two 16 oz. cans of vegetables

1. Sit in a chair with a high, firm back. Make sure your feet are flat on the floor and your back is supported.

2. Hold a 16 oz. can of vegetables with your palms facing out and your elbows tucked into your sides. Slowly bring one arm toward your shoulder while you breathe in. Lower the arm back to your side while your breathe out. Repeat with the other arm.

3. Begin with three sets of five repetitions each, three times a week. As you gain strength, increase your repetitions until you can do three sets of 15 three times a week. Allow 3 minutes of rest between each set.

Tips & Warnings

• Do not use weight training on consecutive days. Your muscles need time to recover between sessions.
• Stop if you feel any pain. Pain is a sign from your body that something is wrong.
• Consult your doctor before beginning any exercise regimen.

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