So Monday I am declaring Muscle Day!

Each Monday I am going to name, describe the function and then demonstrate an exercise for a muscle or muscle group.

Today we are going to do the biceps (biceps brachii).

The bicep lies in front of the upper arm. You know when men pose with their arm up at 90 degrees, they are (trying) to show off their biceps.

The bicep helps bend your elbow (when taking hand up to shoulder), so for example when you pick up your shopping and also when you turn the hand from palm facing down to palm facing up (such as turning cards on a table). Even more importantly it is used when opening a bottle with a corkscrew (us white wine drinkers are lucky we are more likely to have screw-caps!)

Today I am going to demonstrate a really simple exercise that can be done either sitting or standing. Bicep curls.

To start with try doing this exercise with no weight, but as you get used to the exercise please do add weight, to increase the strength in the muscle you need to challenge yourself. You can hold cans of food, pints of milk or use something like a dynaband which you can usually pick up quite cheaply in the larger supermarkets or sports shops.

Let me apologise for the quality of the video, the background choice of noise was either children playing inside or the wind outside. I chose the wind. I have included the instructions below the video so you can just watch the video for the demonstration of the exercise.

Bicep curls. Try and do 3 sets of 10. Rest 60 seconds between each set.

  • Sit or stand with cans held in hands, palms facing forwards arms by your sides. Shoulders nice and relaxed.
  • Curl your arms up so your hands meet your shoulders. Make sure you keep your elbows and upper arms by your side.
  • Lower your  hands back to your sides, palms still facing forward.

Before starting any new exercise program please check with your doctor and clear any exercise changes with them.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.

About Whole Life Fitness
Whole Life Fitness is a Personal Training business which caters exclusively to the over 50s. It is run by Helen Witcomb in Farnham, Surrey and the surrounding areas. Personal training is not just for the fit and healthy. Leading a more physically active lifestyle will help to maintain an ability to perform everyday tasks as well as helping to prevent immobility and isolation. For more information please call 07785747669, email or go to our website at

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