Muscle workout: forearms
Two great exercises to work your forearms
Wrist extension and flexion
Sit on the edge of a chair. Take a dumbbell in your right hand, palm up. Place your right forearm on your right thigh and resting your right wrist on your right kneecap. Curl the dumbbell up toward your bicep without lifting your forearm. Lower the dumbbell back to neutral and repeat to fatigue. Switch to the other hand.
Sit on the edge of a chair and take a dumbbell in your right hand, palm facing the floor. Place your right forearm on your right thigh and resting your right wrist on your right kneecap. Curl your wrist without lifting your forearm. Lower the dumbbell back to neutral and repeat to fatigue. Switch to the other hand.
Stand with your dumbbells by your side, palms facing inwards. Walk with short quick steps, and don’t forget to breathe. Move a given distance keeping in mind the further you travel the more effective the exercise. Increase the weights for better results.
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 24/07/2019
Your Doctor. Dr Michael Jones, Medical Editor.
Muscle workout: biceps
Biceps are found on the front of the upper arm between the shoulder and the elbow. Bicep muscles are essentially used in lifting and pulling movements and help bend the forearm towards the upper arm as well as turning the palm forward or upward.
Strength training exercises
Challenging your muscles with strength training exercises 2 or 3 times each week can improve the strength and tone of your muscles.
Exercising and osteoarthritis
Exercise can reduce joint pain and stiffness and increases flexibility, strength and endurance in people with arthritis. Four main types of exercise are recommended for people with arthritis.
Muscle workout: triceps
Your triceps are the large muscle on the back of your upper arm and are responsible for the straightening of your arm. Here are two easy exercises to tone up your triceps and stabilise the extension of your elbows. You will need one dumbbell.
Muscle workout: deltoids
The deltoid muscle is the rounded, triangular shaped muscle on the top of the shoulders. The deltoids are responsible for lifting the arm and helping the shoulder to move.