Bend at waist, grab cable and pull backward, keeping elbow high.2A.) AND 2B.) HITTING ALL 3 FUNCTIONS WITH OVERLOAD Squeeze triceps to lift body back to starting position.Ĭable Kickbacks – place cable a hip height with no handle. Machine Dips – place handles in and place knees or feet on machine. Place elbow on the inside of your leg and curl dumbbell up, slowly lowering back to starting position. Seated Concentration Curl – sit on a bench and lean forward with one dumbbell in hand. Squeeze your triceps to lift dumbbells back to starting position.īicep Curl + Isometric Hold – hold one dumbbell at belly button height and hold there while curling the other arm, palm facing in toward body (10 reps each arm) Slowly bring hands back up to starting position.ĭumbbell Tricep Extensions – Hold dumbbells overhead and bending at elbows, bring dumbbells down toward the back of your neck. Grab the handle with arms at 90 degrees and keeping elbow still, pull rope/v-grip down. V-grip/Rope Triceps Pull Downs – use either the v-grip handle or rope handle and place it so the handle hangs between your chest and belly button. (another option is to do one arm at a time Single/Double-Armed Cable Curl – standing with the cable at the bottom, hold rope handles by the end and perform a bicep curl, keeping elbows still, slowly lower back to starting position. You can also perform pulses, holding the barbell at 90 degrees (barbell at bellybutton height) and lifting the barbell an inch and back to starting at 90 degrees – this works bicep and forearm muscles – again keep elbows under shoulders. Slowly lower the barbell back to starting position (back to your thighs), keeping the elbows directly under the shoulders the entire time. Lower until your arms are bent at a 90 degree angle and then squeeze your triceps to lift the barbell back to starting position (this is the part you want to focus on keeping your elbows completely still.) You can also use dumbbells for this exercise and either hold the dumbbells so your palms face out OR you can perform a hammer skull crusher, with palms facing each other.īarbell Bicep Curl/Pulses – Holding the barbell while standing, palms facing out, lift the barbell up to shoulder height by squeezing the biceps. Lower your the barbell toward your forehead, keeping your elbows still (they shouldn’t move back or forward). Place barbell at shoulder height and turn elbows in slightly so elbows are pointing at your knees. Lying Dumbbell/Barbell Skull Crusher – Grab a barbell and lay down on a bench. Lower the dumbbells slowly, back to starting position. The goal here is to not move your elbows – keep them directly under your shoulders the whole time. Bicep and Tricep Exercises for Sexy Toned Armsĭumbbell Curl – standing straight, with dumbbells in both hands, lift dumbbells up to shoulder height by squeezing your biceps. But push yourself! Don’t grab the pair of dumbbells you’ve always used.
The goal with these exercises is to focus on form over weight. I usually pick 5 – 6 to perform – alternating between bicep and tricep lifts. – Nick was sooo embarassed taking these photos of me 😜) My first dress fitting is in 2 weeks and I couldn’t be more excited.
#BARBELL FOR CULRS AND TRICEPS FULL#
Needless to say I’m in full blown beast mode. We might just have to keep up this routine a few nights a week after the Y opens back up. It’s also been really nice to workout with Nick it gives us more “together” time at night and I think we push each other. It’s been good because I’ve been trying some new workouts, all that I’m going to share on the blog (and insta!) 🙂 I don’t feel like so much of an outsider and it’s fun to play on all the new machines, boxes and bars. I’m still at Nick’s gym, which is growing on me. Hey gang! I’m getting back to my routine after feeling a little off the last couple of weeks. Pick a couple moves to try each week and I promise you’ll start to see the results you’re looking for! Now go grab some dumbbells and let’s get to work! The 10 most effective toning arm exercises for women!Īlright ladies, it’s time to hit the weight room! Suns out, guns out 💪🏼 10 minutes is all you need to build some strength in your upper body and get those smoking toned arms!
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