05/11/16 Workout Wednesday, Week 7:
Summer time is rapidly approaching and it’s time to shed those oppressive long sleeves for tanks. So, what are you doing to get your arms and shoulders toned and ready to share their glory with all the world?
This week we tackle a series of 2 exercises to target the biceps in 2 different modalities (bicep curls and hammer curls) along with shoulder presses for good measure to target that really supple part of your shoulder head giving you summer-ready arms. Keep in mind to steer clear of dumbbells weighing less than your purse for 25 reps. Work smarter—increase your weight and even decrease your reps to really craft gorgeous lean muscles while building strength.
Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).
Three exercises total, 10-12 reps of each exercise with no rest between movements. Complete all 3 movements, rest 30 seconds, then repeat.
NOTE for all exercises: Keep feet hip distance apart with soft knees.
Exercise 1: Bicep Curls
With the dumbbells resting at your sides rotate the palms so they are facing forward away from your body. Lift the weight towards your shoulder, do not curve your low back, avoid swaying or using momentum, and keep the elbows firm to your sides. Lower all the way down back to the starting position, repeat.
Exercise 2: Shoulder Presses
Lift your arms so your elbows are in line with your shoulders at a 90-degree angle. Press the weights straight up above your head until the gently touch, then lower back down to your starting position, repeat.
Exercise 3: Hammer Curls
With the dumbbells resting at your sides rotate the palms so they are facing inward towards your body. Lift the weight towards your shoulder, do not curve your low back, avoid swaying or using momentum, and keep the elbows firm to your sides. Lower all the way down back to the starting position, repeat.
Rest 30 seconds then REPEAT 3x
Enjoy and Happy #WorkoutWednesday!