Your Name: _____________________ Who observed you?

_______________________
Blk_______

DUMBBELL BICEP CURL

Peer Observation

Complete 3 sets of 8-12 repetitions while recording your workout in your

packet on page 21. During ONE of those sets, a partner will assess your form
and technique by using the chart below. When you and your partner are both
done, you may fill the rest of the time with cardio exercise of your choice.

YOUR RESULTS YES OR NO If you answered “NO”, please leave feedback on what you
observed.

Stand with ​feet shoulder

width​ apart

Dumbbells held at side

with arms ​fully extended
(Elbows not pushing into
side)

Slowly ( Use a ​2-count​)

to curl weight towards
shoulder

Slowly lower arms back

to ​full​ extension ( Use a
3- count​)

No Rocking! Maintained
a ​straight torso
throughout the exercise

ANSWER THE FOLLOWING QUESTIONS:

1. Is a bicep curl a multi or single joint exercise? ________________________ WHY? ___________________

________________________________________________________________________________________

2. What muscle/(s) does a bicep curl strengthen? ________________________________________________

3. Is this a “push” or a “pull” exercise? _________________________________________________________

4. What does it typically mean if someone is rocking too much while performing bicep curls?
________________________________________________________________________________________
Your Name: _____________________ Who observed you? _______________________
Blk_______

​DUMBBELL TRICEP EXTENSION

Peer Observation

Complete 3 sets of 8-12 repetitions while recording your workout in your

packet on page 21. During ONE of those sets, a partner will assess your form
and technique by using the chart below.
You will need a ​group of 3​ for this portion. One person must be the ​performer​, one will be the
spotter​, and another will be the ​observer​. The observer is to fill out the checklist as the performer
completes ​1 set of 8-12 repetitions​. When you are finished, rotate roles so that everyone in your
group has a chance to do everything.

YOUR RESULTS YES OR NO If you answered “NO”, please leave feedback on what you
observed.

Stand with ​feet shoulder

width​ apart

Palms​ facing ​up​ against

top of dumbbell

Elbows​ pointing forward

& alongside ears

Weight/ Arms ​Do not

drop past a 90 degree
angle behind head

Dumbbell maintains a
vertical position behind
the head throughout

Maintains good posture

with abs pulled in without
a big back arch

ANSWER THE FOLLOWING QUESTIONS:

1. Is a tricep extension a multi or single joint exercise? ________________________ WHY? ______________

________________________________________________________________________________________

2. What muscle/(s) does a tricep extension strengthen? ___________________________________________

3. Is this a “push” or a “pull” exercise? _________________________________________________________

Your Name: _____________________ Who observed you? _______________________
Blk_______

4. Why do you think it is important to use proper form during tricep extensions? Be specific:
________________________________________________________________________________________