Bikini season or not, your arms are always on display. Have them looking their sleekest and best by following these six exercises!
Part
3: Arms
1. Tricep Kickbacks:
*place
dumbbell in right hand & place left hand on left knee (leaning
forward-keeping back straight)
*lift right elbow so upper arm is in line
w/torso
*slowly tense triceps & straighten arm to a
position where it is almost locked
&
straight
*slowly return to start position & repeat 15
times than switch arms.
*REPEAT 15 reps each arm
2. Bicep Curls:
*stand
w/feet shoulder width apart & hands to your sides, palms facing out, holding dumbbells in each hand.
*keep
back straight & slowly curl dumbbells toward shoulders with maximum
contraction (exhale on exertion).
*slowly lower dumbbells to start position.
*** elbows stay close to your sides --- NO
SWINGING ARMS***
*REPEAT 15 reps
3. Tricep Extensions:
* Stand/sit upright w/back straight
*hold
1 dumbbell directly over your head using both hands. (your hands form a
triangle over your head w/biceps by ears).
*slowly
lower your forearms behind your upper arms forming a 90 degree angle behind
your head.
*bring forearms back to start position.
*REPEAT 10 reps
4. Hammer Curls:
*stand
w/feet shoulder width apart &
w/arms to your sides, palms facing your body, hold a dumbbell in each
hand.
*alternating sides, slowly curl 1 arm up &
back down.
*REPEAT 15 reps
5. Tricep Dips:
*with back to a sturdy chair/bench stretch legs
out in front.
*place hands on chair/bench w/fingertips facing
forward & arms straight
(holding
yourself upright)
*slowly lower yourself downin front of chair/bench
by bending elbows until
arms
are parallel to floor.
*slowly & smoothly bring yourself up to
start position.
*REPEAT 15 reps
6. 21's - (3 part curls):
*stand
with feet hip width apart, hands to your sides, palms facing out & holding a dumbbell in each hand.
*curl arms as a standard bicep curl but stop
MIDWAY & perform 7 reps.
*next begin midway & curl arms from midway
to shoulder & perform 7 reps.
*finally, curl arms with a full range of motion
-bottom to top- & perform 7 reps.
GO BABY GO!
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