Curl and Press Muscles worked: trapezius, biceps, forearms, deltoids, triceps. Step 1 Step 2 Step 3 Remember to breathe.
Don’t scrunch your shoulders.Don’t move your arms back as you lift overhead.Don’t bend your head forward or back.Don’t arch your back.Don’t bend your wrists.
Your Program Sessions per week: 2 or 3; allow at least 1 day of rest between arm exercises. Repetitions: 8 to 12 lifts are considered a set. Do 1 to 3 sets, allowing 30 to 60 seconds of rest between sets. Weight: If you can’t do 8 repetitions, the weight is too heavy. When you can easily do 12 repetitions, the weight is too light. Speed: 3 to 5 seconds to lift, 1-second pause, 3 to 5 seconds to lower. Tip: Shoulder discomfort while pressing the weights? Change your hand position so your palms face in instead of straight ahead. If you feel pain in your neck, shoulders, upper back, elbows, or wrists, check your position, rest for a few days, or do the move in a shorter range of motion. If pain persists, ask a certified instructor at your local gym to teach you alternative arm exercises, and see your doctor. More from Prevention: Sculpt Show-Off Shoulders
