2009 14 Nov

The One Arm Curl

A standing position with the arms at the sides and the feet a comfortable distance apart. A dumbbell is grasped in one hand with the palm of the hand to the front.

Action: Keeping the elbow at the side, bend the arm and raise the dumbbell to the upper chest or shoulder and lower it again to the starting position and repeat the motion.

Breathing: Inhale as the dumbbell is raised and exhale as it is lowered to the starting position.

Starting Resistance: Children six to eight years of age should start with 2½ lbs.; eight to ten years with 5 lbs.; and over ten years with 7½ lbs.

Women should begin the motion with 7½ lbs. and men with 15 lbs.

Progression: Begin the movement with 7 counts, adding 1 count each week until 12 counts have been performed for three periods. The weight should then be increased by 2½ lbs. and the motion begun again at 7 counts.

Goal: Girls and women should advance to a resistance of 20 lbs.

Men and boys should advance to a resistance of 35 lbs.

Results: This movement, like the Two Arm Curl is to develop and strengthen the muscles on the inside of the upper arms and forearms.

Comments: The main purpose of the One Arm Curl is to strengthen weaker arms to match their stronger mates. After one arm has been exercised the required number of counts, the weight is transferred to the other hand and the motion done the same number of times. If one arm is decidedly weaker than the other, only the weaker arm should be exercised in this movement until it is as strong as the other, then both arms should be exercised the same.

The Alternate Dumbbell Press
Position: A standing position with the feet a comfortable distance apart and a dumbbell held in each hand at the shoulders.

Action: From this position, the dumbbells are pushed overhead until the arms are locked at the elbows, then returned to the shoulders and the motion repeated.

The arms are extended overhead alternately. First, one dumbbell is pushed overhead and as it descends to the shoulder the other dumbbell is pushed overhead. One is rising as the other is descending. If one arm is stronger than the other it is wise to start with the weaker arm and concentrate on its effort.

Breathing: Inhale as the weaker arm pushes the weight overhead and exhale as the stronger arm goes overhead.
Starting Resistance: Children six to eight years of age can start with 2½ lbs. in each hand; eight to ten years with 5 lbs. in each hand; ten to twelve years with 7½ lbs. and over twelve years with 10 lbs. in each hand. If the motion is difficult with 10 lbs. it should be reduced to 7½ lbs. or the amount o£ resistance that is comfortable.
Women can start with 7½ lbs. in each hand with ease.

Men can begin with 15 lbs. in each hand.
Progression: Begin the movement with 7 counts for each arm, adding 1 count each week until 12 have been performed for three periods. Then add 2½lbs. to each weight and begin again at 7 counts.

Goal: Girls and women should work to 20 lbs. in each hand.

Men and boys should work to a resistance of 50 lbs. in each hand.
Results: This movement will develop the muscles of the arms and shoulders, particularly those in the back of the arms. The muscles of the upper back that control the movement and position of the shoulder blades, are also involved. It is also of value to equalize the strength of the arms.

Comments: A most common fault in the performance of this exercise is that of holding one hand at the shoulder while the other is raised. For best results one arm should be extended overhead as the other is being lowered, so that one reaches arms’ length overhead the moment the other touches the shoulder

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