Bikini Body - Arms Workout
Posted by Brette Borow on May 25, 2011 at 10:04 AM
While it may be invigorating to retire your winter jackets and heavy sweaters in preparation for summer, let's be honest summer means showing more skin. Sleeveless shirts, bikinis, and summer dresses leave little wiggle room for jiggly arms. Get your arms toned before they're tanned with these fantastic arm workouts!
BOSU kneeling pushup
Kneel on a mat with your hands out in front of you on a BOSU which is turned upside down. Your arms should be shoulder-width apart and your elbows slightly bent. Slowly lower yourself down towards the BOSU so your chest almost touches it. Next push yourself up to the starting position.
Incline barbell bench press
Lying on your back on a bench with an incline of 45 degrees, hold a barbell on your chest with your hands shoulder-width apart. Slowly lift the bar straight up above you. Hold at this top position for two seconds then slowly lower back down.
Dumbbell upright row
Stand with your feet hip-width apart, knees slightly bent to protect your back. Hold a pair of dumbbells in each hand in front of your thighs. Draw both dumbbells up towards your shoulders to about the level of your chin. After holding at the top for a couple of seconds, slowly lower back down. This exercise also works the trapezius muscles in your back.
Machine lateral raise
Adjust the seat height so your thighs fit comfortably under the support and your arms are fully extended to reach the bar. Grip the bar firmly with both hands and pull down towards your chest. Return to the starting position keeping all movements well controlled.
Sitting on an inclined preacher bench, hold a bar bell in both hands with your wrists pointing away from you. Keeping your arms planted firmly on the pad, slowly lift the bar as high as you can. Hold at the top for a couple of seconds and slowly return to the starting position.
Standing barbell curl
Stand with your feet shoulder width apart and hold a bar bell in the underhand grip as above, with it resting on your thighs in front of you. With a very slow movement, lift the bar bell up towards you and keep your elbows close to your sides. Pause at the top for a few seconds then slowly lower back down.
Place your hands on a bench behind you, shoulder-width apart with your fingers facing forwards. Your knees are bent at a 90 degree angle to the floor. Slowly lower yourself down so your buttocks is nearly resting on the floor then raise back up. Keep your elbows in tight at all times throughout the exercise.
Dumbbell triceps extension
Lie on your back on a bench, holding a dumbbell in each hand. Keeping your arms straight above your head with your arms shoulder-width apart. Lower the dumbbells slowly towards your temples, by bending your elbows to about 90 degrees. After pausing at the bottom for two seconds, slowly raise the dumbbells back up to the starting position.
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