Are you armed for summer?
As the weather heats up and long sleeves
peel off, upper arms are once again exposed.
Triceps and biceps have been hibernating for
the last few months, cloaked under warm wool
sweaters and jackets. It's time to wake up the
limbs and tone up those muscles with a few
exercises that will have your guns blazing.
- Hammer curl with supination:
Works the biceps. Hold the weights to your
sides, palms facing your thighs, and elbows
tucked in. Lift weights one at a time, turning
the weight so your palm is facing up as it
nears the chest. Squeeze the biceps. Bring the
weight back to your side turning it so your
palm is facing your thigh again. Keep the
movement slow and controlled without swinging
the weights or upper body.
Do two to three sets of 12 to 15 hammer
curls for each arm.
- Seated incline biceps curl:
Works the biceps. You can use stretch
tubing anchored in a doorjamb or around a high
pole or dumbbells for this exercise. Sitting
up straight with arms held out in front of you
at a 90-degree angle, move the weights or
tubing toward you in a slow, controlled
motion. Keep the elbows high and don't move
the upper arms. Try not to arch the back.
Do two to three sets of 12 to 15 seated
incline curls.
- Triceps push-down with stretch tubing:
Works the triceps. Securely anchor stretch
tubing in a doorjamb or around a high pole.
Grasp tubing in each hand with palms facing
down, elbows bent at 90 degrees and arms close
to the body. Without moving your upper arms,
slowly lower the tubing so your arms are
straight down at your sides. Reverse the
movement, bringing your lower arms up to a
90-degree angle and repeat. Make the movements
slow and controlled. Keep your abdominal
muscles tight and your chest up.
Do two to three sets of 12 to 15
push-downs.
- Biceps curl with weights:
Works the biceps in the upper arm. Using
weights, a barbell or a weighted bar or pole,
start with arms at your sides, palms facing
forward and elbows close to your body. Slowly
lift the weights toward your chest and then
down. Lift the weights in a controlled
movement, without swinging. Engage the core
muscles and try not to arch your back.
Variation: To work a different part of the
biceps, perform the curls with your arms
angled out and the elbows close to the body.
Do two to three sets of 12 to 15 curls.
- Triceps push-up:
Works triceps. On bent knees, get into
push-up position with arms held close to the
sides of your body and hands pointed out.
Slowly lower yourself almost to the ground,
keeping the elbows as close to the body as
possible. Reverse the movement, and push up
slowly. For added challenge, try this exercise
in a full-body position, resting only on your
toes and hands.
Do two to three sets of 12 to 15 push-ups.
- Lying overhead triceps extension:
Works triceps. Using a weighted bar,
dumbbells or barbell, lie on your back with
arms facing skyward. Keeping the upper arms
tucked in and perpendicular to the body, lower
the weights slowly toward your forehead until
your elbows form a 90-degree angle. Palms are
facing up. Reverse the movement slowly.
Do two to three sets of 12 to 15
extensions.
- Triceps kickback with weights:
Works the triceps. Bend over at the hip,
keeping the back straight and supported by
putting one hand on your thigh. Hold a weight
in the opposite hand with your palm facing in,
the upper arm should be held high and the
elbow close to the body. Without moving the
upper arm, extend the lower arm, lifting the
weight back. Keep the movement slow and
controlled. To get the benefit of the full
extension, avoid using a very heavy weight.
Do two to three sets of 12 to 15 kickbacks
for each arm.
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