Muscle workout: forearm
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
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.
Exercising and arthritis
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.
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.
Muscle workout: trapezius
The trapezius muscles are needed to raise your arms and they support your shoulders. Trapezius muscles are flat triangle-shaped muscles that extend from your neck across your left and right shoulder blades, down your spine to the middle of your back.
Stretching: an illustrated guide
Stretching exercises encourage lengthening of your muscles and their associated tendons, and oppose the shortening and tightening of muscles that can occur immediately after vigorous exercise, and as a product of ageing and inactivity.