• Curls work your biceps and wrists.senior power eight image by Paul Moore from Fotolia.com
  
  Exercising your biceps and wrists can help you develop stronger, bigger muscles, and can also help prevent injuries. Your muscles and joints deteriorate as you age, so strengthening these muscles and joints is beneficial for people of all ages. There are many types of biceps and wrist exercises you can do, and most don't require any type of special training.
  
  

Curls

• Curls are one of the most well known exercises. Curls are an exercise that works your biceps, forearms and wrists. Curls are a versatile exercise that you can use to work your muscles from several angles. To do a standard curl, stand straight up with your feet shoulder width apart. Grasp a pair of dumbbells or a barbell, and curl the weight(s) up toward your chest. The keys to doing this exercise right are to keep your upper arms close to your sides, and to squeeze your biceps at the top of the movement. You can do curls standing or sitting, and can use dumbbells or barbells. If you're using a barbell, you can use a close grip with your hands spaced about 6 inches apart to work your inner biceps. Or, you can use a wider grip to work your outer biceps.
  
  

Ball Squeeze

• Ball squeezes work your forearm and wrist muscles. You can purchase a stress ball, or use a racquet ball or tennis ball to do this exercise. Simply hold the ball in your hand, and squeeze the ball as hard as you can for 10 seconds. Switch hands and repeat.
  
  

Wrist curls

• Wrist curls are similar to regular curls, except you do not curl the weight all the way up. Wrist curls work your wrists and forearms. To do a wrist curl, grasp a barbell with an underhand grip. Keep your arms straight, and curl your wrists up as far as you can. Hold the position for two seconds at the top, and lower the weight back down.
  
  

Concentration Curl

• Concentration curls work both your biceps and wrists. To do a concentration curl, sit in a chair or on a workout bench, lean over and rest the upper part of one of your arms on your thigh. Grasp a light dumbbell, and curl the weight up toward you, while keeping your upper arm supported by your thigh. Do 10 to 15 repetitions with one arm, then switch and do 10-15 reps with the other arm.