exercise demos: biceps

Neck neutral.  Shoulders away from ears.  Little pinch in the shoulder blades to keep chest up.  Elbows close to side. Knees slightly bent, never locked out.  Heels under hips. Core engaged.  Squeeze as you lift and rotate the weight, and take your time on the way down as you rotate again.  There is as much work to do on the way down as on the way up.  Remember to breathe on the exertion.  (Don't hold your breath.)

Neck neutral.  Shoulders away from ears.  Little pinch in the shoulder blades to keep chest up.  Elbows close to side. Knees slightly bent, never locked out.  Heels under hips, core engaged,. This time (hammer time!), you will keep the weights vertical, with knuckles always facing in towards your body.  Squeeze as you lift the weight, and take your time on the way down.  There is as much work to do on the way down as on the way up.  Remember to breathe on the exertion.  (Don't hold your breath.)

This one is going to feel a bit more challenging!  Sit with knees outside of hips. Core engaged. Chest up, elbow resting on thigh.  Begin with arm extended towards the floor and squeeze bicep on the way up. Resist on the way down.  Take your time!