Biceps and Triceps

Before You Start—First Consult Your Diabetes Team

If you are not exercising regularly, or if it has been a long time since you have done so, first make sure you discuss your plans with your doctor, and have a medical exam before beginning regular exercise. Your health care team will be able to evaluate your diabetes control and cardiovascular fitness, recommend what types of exercise are best for you, and make possible adjustments to your meal plan or medication regimen prior to starting any activity.

The backs of your arms store fat, but with the right moves, triceps also shape up faster than most other body parts. Here are some tips that can help:

Press-Downs

1. Stand with rubber tubing (sold at sporting-goods stores) draped around neck.
2. Grasp so elbows form a 90-degree angle.
3. Keeping elbows pressed to your sides, slowly straighten arms by bringing your hands down in front of you.
4. Hold for 2 seconds, then return to the starting position.
5. For beginners, do one set of 8-10 repetitions.
6. If you're more experienced, do 2-3 sets of 8-10 repetitions.

Bicep Curls

1. Hold a dumbbell (2-3 pounds) in both hands, arms extending down at your side, with your palms facing your hips.
2. Keeping your elbows close to your body, curl the dumbbell toward your shoulders — either simultaneously, or alternating one arm at a time. Lower the dumbbells to the starting position in a slow, controlled manner.
3. For beginners, do one set of 8-10 repetitions.
4. If you’re more experienced, do 2-3 sets of 8-10 repetitions each and use 3-5 pound dumbbells.

More experienced exercisers may also want to add the following exercise to tone the underarm area.

Chair Dips

1. Sit on the end of a sturdy chair and grasp the edge of the seat with the palms of your hands.
2. With your legs fully extended, place your feet straight out in front of you with your heels on the floor so that your weight is being supported by your arms.
3. Using your arms, lift yourself up from the chair and then lower your body as a unit toward the ground until your arms exceed a 90-degree angle.
4. Hold for 2 seconds, then return to the starting position.
5. Do 2-3 sets of 8-10 repetitions.

Important Notice:Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

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