women

Use these simple moves to give your biceps some sexy definition

Summer and all its short-sleeve opportunities is just around the corner, so it’s time to get your guns into gear and ready for action.

For sexy, shapely arms, it’s important to sculpt them evenly - don’t fall into the trap of working just your triceps in an effort to keep those pesky bingo wings at bay. Defined biceps will steer some of the attention away from that dreaded trouble spot while making you look and feel stronger all round.

Add these simple bicep curls to your regular workout routine once or twice a week for awesome arms.

Beginner: 3 x 5 reps

Intermediate: 3 x 10 reps

Advanced: 4 x 10 reps

Kit you’ll need:

·         2 x 3-6kg dumbbells

·         8-12kg barbell

·         Resistance band

Barbell curl

Technique

Barbell curl

Barbell curl

Hold a barbell with both hands.

Keeping your upper arms close to your body, lift the barbell up to your shoulders.

Lower the barbell and repeat.

Single-arm resistance band curl

Technique

Single-arm resistance band curl

Single-arm resistance band curl

Stand on a resistance band and hold one end of it in one hand.

Keeping your upper arm close to your body, curl your hand up to your shoulder.

Lowe rand repeat. Adjust the tautness of the band to control the resistance.

Alternating hammer curl

Technique

Alternating hammer curl

Alternating hammer curl

Hold a dumbbell in each hand, palms facing your body.

Curl one dumbbell up to your shoulder.

Reverse the movement back to the start as you curl the other dumbbell ¡n the same way. Repeat to complete the set.

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