Keep your shoulders down. Your back should be straight, no bending or leaning to make the exercise easier. Be slow and in control – using your momentum means you aren’t using your muscles. [1] X Research source
Think about contracting different muscles, such as your back or biceps, to change the focus of this exercise. [2] X Research source
If you are struggling, try reverse chin-ups. Step on a box that allows you to start with your chin already above the bar and then pick your feet up. Slowly (over the course of 3-5 seconds), lower yourself back down to the box. [3] X Research source
Try placing your elbow on your thigh while sitting. You can then use your other hand to hold it in place while you curl up. Standing curls can allow you to work out both arms at once, alternating as you curl. You can even change the angle of your wrist to get slightly different parts of the bicep. Rotating them so that your thumbs are on top works the biceps slightly differently– these are called “Hammer Curls. “[4] X Research source
Your elbows may angle out a little bit, but you should try and keep them as parallel to your body as possible.
Keep your torso roughly perpendicular to the ground. Do not let your elbows butterfly outward.
To make it even harder, curve your wrists slowly out from the bottom so that your palms face outward.
Be careful lowering the weight – you don’t want to feel your arms being pulled back behind you. Keep the weight in control. [6] X Research source You can also use a cable for this exercise, pulling a low-hung cable from behind your back upwards towards the sky.
Push-ups: Place your hands together in the under center of your chest, using your thumbs and pointer fingers to form a diamond under your breastbone. With body elongated and toes on the ground, lower yourself down so that your elbows flare out, then push back up to starting position. Bench-Press: Sit under the bar with your hands gripping roughly nipple width apart instead of your usual shoulder length. Lower the bar down to your chest, then use your triceps to push it back to starting position. Like usual, make sure you have a “spotter” behind you to catch any falling weight should it slip.
A good starting weight is 10-15lbs.
You can also keep your arms straight and use kettle bells, which hang from a handle, instead of dumbbells. You can do these with resistance bands as well. Stand on the center of the band with each hand holding an end. With your arms extended at your sides, lift your arms out to the sides, as if they were wings, then return them with control to your sides.
You can also do this with cable weights. Set the cable to start from the ground and pull it up just like a barbell.
Do not let the weight rotate to either side, as this can cause joint damage. Do not bend your back or lean to make the exercise easier.
With your arms extended at your sides, rotate them in small circles. Slowly increase the size of the circles until you are making large, windmill-like motions. Cross one arm over your chest at shoulder height. Take the other arm and pull the arm towards you by gripping on the tricep. Reach with one arm back towards the center of your back so that your elbow is pointing up. Grab the elbow with your other hand and gently push it down so that you feel the stretch on the back of your arm. Interlock your fingers, extend your arms, and lightly push from the center of your fingers out, all while keeping them interlocked.
You should not be in pain – this is the sign of potential injury. It should be hard because you are tired, not hurting.
