October Week 2 Exercise and Stretch

October Week 3 Exercise and Stretch

Barbell Curl

• Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down.
• While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
• Slowly begin to bring the bar back to starting position.
• Repeat for the recommended amount of repetitions.

Wrist-Rotation Biceps Stretch

• Stand with your feet hip-distance apart and raise your arms out to the sides, palms facing forward. 
• Slowly rotate your wrists backward, as if trying to point your thumbs toward the ground. Stop when you feel a gentle tension in your biceps. 
• Hold the stretch for 20 to 30 seconds, taking care to keep your back straight throughout. 
• Repeat two more times.