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
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
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
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.
