When you are lifting weights posture and proper body mechanics is just as important as lifting techniques. It is essential to avoid injury. Keep your head above and centered over your shoulders, shoulders centered over your hips, knees slightly bent, feet about shoulder width apart. Look straight ahead, if you have a mirror to use, it is helpful in keeping your head in the correct position. Fully contact the muscle you are focusing on during every repetition, do not bounce.
Biceps – only move your forearm, keep your elbows pointing down. Start with palm up and do not twist your forearm, complete the full motion. If you increase the weight and you are unable to maintain proper position and technique, you should go back down with the weight until you can maintain technique. If you let your elbow raise, you are taking the work load off of the bicep, and the anterior part of the deltoid is taking it. If you want to work your biceps, keep your elbows pointing down.
With this technique you can use two dumbbells and do both arms at the same time or alternately. You can use a barbell working both arms at the same time as well. You can also face your palms toward your body(hammer curl).
Triceps – the first option to use would be the Bent Over Row or otherwise called kickbacks. Put one knee on a bench or chair, that allows your hips to remain level with the knee up, bend over keeping your back straight and parallel to the floor, with the dumbbell in the hand opposite of the knee that is up-keep your elbow at your side, start with your arm bent at 90 degree angle and straighten arm-raising the dumbbell up until your arm is straight. Repeat for your reps.
-the second option to try if you do not like
the bent over rows, would be the Standing Tricep Extension. Correct your posture, head centered over shoulders, shoulders over hips, hips over feet, feet shoulder width apart. Holding a dumbbell in each hand, with hands facing center, with elbows pointing up and bent, dumbbells behind your head-straighten arms raising dumbbells above your head to full extension.
As I have mentioned before, and will continue to mention, technique is very important. It is important because it will help you get better results, working the muscle/muscles you are intending to work and it will help to avoid injury. This video has some great examples. I have some videos that we are working on, but until they are ready I will provide other videos.