Dance Anatomy & Kinesiology

441

Exercise name
(Resistance)

Description

(Technique cues) Progression

Muscle group: Elbow flexors
Muscles emphasized: Biceps brachii and brachialis

Joint movement: Elbow flexion

L. Concentration curl
(Dumbbell)

Sit on an exercise ball or chair with

the right elbow resting against the

right inner thigh and the right hand

holding a dumbbell, while the left

forearm rests on the left thigh to

help support the torso and the

left hand helps to stabilize the

right arm. Then slowly bend the

right elbow, bringing the right hand

toward the right shoulder, pause,

and slowly lower the hand to the

starting position. Repeat on the

other side.

(Focus on keeping the tip of the

elbow stationary as the elbow

flexes and extends; slowly return

to a straight but not hyperextended

position of the elbow.)

1. Gradually increase dumbbells
   from 5 pounds to 10 pounds.

(continued)

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