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Strengthens upper-arm muscles. Sit in
an armless chair, with your back supported by the back of the chair. Your
feet should be flat on the floor, spaced apart so that they are even with
your shoulders. Hold hand weights, with your arms straight down at your
side, palms facing in toward your body. Take 3 seconds to lift your left
hand weight toward your chest by bending your elbow. As you lift, turn
your left hand so that your palm is facing your shoulder. Hold the position
for 1 second. Take 3 seconds to lower your hand to the starting position.
Pause, then repeat with right arm. Alternate until you have repeated the
exercise 8 to 15 times on each side. Rest, then do another set of 8 to
15 alternating repetitions.
Summary:
- Sit in armless chair, with your back supported by back of chair.
- Feet flat on floor; keep feet even with shoulders.
- Hold hand weights at sides, arms straight, palms in.
- Slowly bend one elbow, lifting weight toward chest. (Rotate palm to face shoulder while lifting weight.)
- Hold position.
- Slowly lower arm to starting position.
- Repeat with other arm.