Efua Baker’s exercise programme: how to do a bicep curl


Stand tall with shoulders relaxed and arms at sides.


Keeping elbows tucked into your sides raise hands/weights, slowly and smoothly to shoulders. Lower and repeat 10 times.


Stand tall with elbows bent at 90 degrees. Raise hands/weights to shoulders focusing on squeezing the front of your upper arm as you raise and lower. Repeat 10 times.


1. Maintaining good posture (tummy pulled in, back straight, shoulders and neck relaxed) and form (performing the exercise in a controlled and correct way) is always more important than number of repetitions – 20 sit ups done correctly is worth more than 100 done badly.

2. Always work at your own pace and build up gradually as you increase your strength and fitness levels. Listen to your body, some days you will be able to do more and work harder than others.

3. Doing SOMETHING is always better than doing NOTHING.


Consult your doctor or a health professional before taking up any exercise, especially if you have not exercised before. Always stop exercising if you feel unwell. Do not exercise if you are under the influence of drugs or alcohol.

Source: Read Full Article