women

Get shapely, toned arms in no time with these simple exercises

Toned, defined upper arms can look so sexy; but to get the definition that turns heads, biceps exercises are a must. Working these muscles can make your life so much easier too – you’ll be able to carry your shopping with ease, hit a tennis ball harder and, of course, look amazing in your strappy summer tops

1.    Biceps curl

Reps: 15

Benefits: Biceps curls also target your upper back and rear shoulder muscles as they help to keep your shoulders stable.

How to do it:

·         Hold a dumbbell in each hand, with your arms at your sides and palms facing up.

·         Without moving your upper arms, bend your elbows and raise both dumbbells at the same time towards your shoulders.

·         Pause, then inhale slowly as you lower the dumbbells back to the starting position.

Biceps curl

Biceps curl

2.    Warrior two biceps curl

Reps: 10 each leg

Benefits: This also works your glutes, hamstrings, thighs and shoulders.

·         Stand with your feet in a wide stance, light dumbbells in your hands, arms at your sides.

·         Turn your left foot out 90° and, keeping your hips and shoulders facing forward, bend your left knee 90° and lift your arms to shoulder height, palms up (a).

·         Do a biceps curl, bringing the dumbbells to your shoulders (b).

·         Slowly return to the start.

2. Warrior two biceps curl

Warrior two biceps curl

3.    Rotating biceps curls

Reps: 15

Benefits: This also works your forearms, boosting your grip strength.

·         Stand with your feet shoulder-width apart, a dumbbell in each hand, arms by your sides and palms facing your thighs (a).

·         Exhale and raise the dumbbells towards your shoulders by bringing your forearms up, rotating them so your thumb turns towards the outside of your body (b).

·         Your palms should be directly in front of your shoulders in the lifted position (c).

·         Pause with the dumbbells in front of your shoulders, then slowly lower the dumbbells, twisting them back to the starting position.

Rotating biceps curls

Rotating biceps curls

4.    Bosu biceps curls

Reps: 15

Benefits: This also helps develop your balance and co-ordination.

·         Step onto the Bosu and balance yourself, making sure your legs are soft and your core is switched on (imagine you’re trying to stop yourself peeing and draw your belly button in towards your spine).

·         Stand tall with your head up and your legs nearly straight.

·         Start with the dumbbells in front of your thighs, your palms facing forwards (a).

·         Curl the dumbbells up towards your shoulders (b).

·         Don’t swing them or move your elbows from your sides.

·         Pause at the top (c), then lower back down with control.

Bosu biceps curls

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