Part 3 of trainer Julie Diamond's BIKINI BLAST series: Arms
Bikini season or not, your arms are always on display. Have them looking their sleekest and best by following these six exercises!
Part3: Arms
1. Tricep Kickbacks:
*placedumbbell in right hand & place left hand on left knee (leaningforward-keeping back straight)
*lift right elbow so upper arm is in linew/torso
*slowly tense triceps & straighten arm to aposition where it is almost locked&
straight
*slowly return to start position & repeat 15times than switch arms.
*REPEAT 15 reps each arm
2. Bicep Curls:
*standw/feet shoulder width apart & hands to your sides, palms facing out, holding dumbbells in each hand.
*keepback straight & slowly curl dumbbells toward shoulders with maximumcontraction (exhale on exertion).
*slowly lower dumbbells to start position.
*** elbows stay close to your sides --- NOSWINGING ARMS***
*REPEAT 15 reps
3. Tricep Extensions:
* Stand/sit upright w/back straight
*hold1 dumbbell directly over your head using both hands. (your hands form atriangle over your head w/biceps by ears).
*slowlylower your forearms behind your upper arms forming a 90 degree angle behindyour head.
*bring forearms back to start position.
*REPEAT 10 reps
4. Hammer Curls:
*standw/feet shoulder width apart & w/arms to your sides, palms facing your body, hold a dumbbell in eachhand.
*alternating sides, slowly curl 1 arm up &back down.
*REPEAT 15 reps
5. Tricep Dips:
*with back to a sturdy chair/bench stretch legsout in front.
*place hands on chair/bench w/fingertips facingforward & arms straight
(holdingyourself upright)
*slowly lower yourself downin front of chair/benchby bending elbows until
armsare parallel to floor.
*slowly & smoothly bring yourself up tostart position.
*REPEAT 15 reps
6. 21's - (3 part curls):
*standwith 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 stopMIDWAY & perform 7 reps.
*next begin midway & curl arms from midwayto shoulder & perform 7 reps.
*finally, curl arms with a full range of motion-bottom to top- & perform 7 reps.
GO BABY GO!