Curls for the well-armed
Use light weights in this exercise for a convenient, fast and effective way to work the fronts and backs of your arms at the same time. Remember to pull your abdominal muscles in to support your spine in this forward bend.
Stand with your feet about shoulder-width apart. Grasp a pair of 3- to 5-pound dumbbells, bend your knees slightly and lean forward so your torso is almost parallel to the floor. Keep your elbows next to the sides of your torso. Straighten your right arm behind you until your elbow is straight and next to your body. Simultaneously, bend your left arm to bring the dumbbell close to your left shoulder. Pause for 2 seconds in this position.
Repeat the same movement again, but this time straighten your left arm behind you and bend your right arm forward. Continue to alternate arms until you have completed 32 biceps curls and 32 triceps extensions with each arm. Focus on keeping your upper arms close to your torso as you perform this move. Stand up, rest for 15 seconds and repeat two more sets.