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Strength Exercises for Seniors: Build Muscle, Increase Metabolism

By Sharon O'Brien, About.com

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Bicep Curls: strengthen upper-arm muscles

  • Sit in armless chair. Keep feet flat and even with shoulders.
  • Hold hand weights at sides, arms straight, palms facing toward your body.
  • Slowly bend one elbow, lifting weight toward chest. Be sure to rotate palm to face shoulder while lifting weight.
  • Hold position for 1 second. Slowly lower arm to starting position.
  • Repeat with other arm. Alternate until you have repeated the exercise 8 to 15 times on each side.
  • Rest. Then do another set of 8 to 15 alternating repetitions.

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