Super Sundress Arms
Awesome Arm Moves
1. Front and lateral raises
Grab a pair of free weights that feel challenging (but not too challenging) for you. With arms slightly bent at the elbow and palms down, place your hands in front of your thighs. Lift weights in front of you to about shoulder height and return to starting position, doing 2 sets of 8 reps or as many reps as you can until you become fatigued. Rest 12 seconds between reps. Repeat to the side.
2. Bent-over rows
Bend over just a little bit, as if you're picking something up. Keeping your back straight, arms down and palms facing your torso, pull your elbows up into your sides and slowly lower the weight again to the starting position. Again, do 2 sets of 8 reps or as many reps as you can using weights that feel challenging (but not too challenging) for you.
3. Compound bicep curls with an overhead press
Sit on a bench (or stand) with shoulders relaxed, back and down for proper form. Begin with a bicep curl, bringing the weights toward the shoulders. Once the weights are at shoulder height, immediately turn the palms out and continue to press dumbbells upward until arms are extended overhead (don't touch the weights at the top). Lower dumbbells to sides of shoulders, turn palms in and continue to lower to the beginning position of bicep curl. Repeat entire exercise, doing three sets of 8-12 reps.
4. Tricep bench dips
Sit on a secure bench or chair that can hold your body weight. Place hands shoulder-width apart and lift up onto the hands. Shift weight forward so that the lower body is hanging off the bench and walk your feet out as far out in front of you as possible (this is your beginning position). Keeping the shoulders down, lower your body by bending at the elbows (no lower than 90 degrees), then push back up to the original position without locking elbows. Repeat, doing three sets of 8-12 reps.
Say hello to sexy arms!
Cheers,
Eve :-)
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