4 Moves to Sculpt Your Biceps & Triceps
Her Fitness: Put those biceps and triceps on blast babe ~ you’ll want to show them off after this strength routine! Do each exercise below and repeat for another round. Grab a heavier set of weights if you’re up for it, just maintain solid form! You get both your legs and core involved for a move, too, so embraces that full-body burn and feels strong from head to toe!
21s
Sculpts your biceps!
Begin standing with a dumbbell in each hand, arms down by your sides and palms facing up. Bring your weights up halfway to shoulders, elbows stopping at a 90-degree bend up. Lower the weights back down. Do 7 reps. then, starting with the weights at a 90-degree elbow bend, curl them up to your shoulders? Lower back down, stopping at the 90-degree bend. Do 7 reps. next, with weights starting all the way down, curl them up all the way to your shoulders? Lower they back down. Repeat for 7 final reps.
Do 21 reps total.
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Curtsy Lunge + External Rotation (Her Fitness)
Sculpts your biceps, shoulders, and legs!
Begin standing with feet hip-width apart, holding a dumbbell in each hand, palms facing up. Step back with your right foot on a diagonal, so your right foot lines up with your left shoulder. Lower into a lunge position, bending both knees to 90 degrees. As you step back to your lunge, curl the dumbbells up halfway so elbows reach a 90-degree bend. Holding the lunge and the elbow bend rotate your shoulder blades outward, squeezing them together and bringing your forearms out to the sides. Then, bring the dumbbells back together in front of you. Next, step back up to stand as you straighten out the arms. Repeat.
Do 10 reps, and then switch legs.
Triceps Dips
Sculpts your triceps!
Begin in a seated position with two dumbbells placed behind you. Place one hand on each dumbbell, wrists under shoulders, and palms facing each other. With your knees bent and feet planted, lift your hips up. Slowly bend the elbows to lower your body toward the floor, aiming not to let your hips drop too much (movement should come from the arms). Then press back up, straightening the arms. Repeat.
Do 15 reps.
Triceps Extension + Leg Lift
Sculpts your abs and triceps! (Her Fitness)
Begin lying on your back, holding a dumbbell in each hand with palms facing each other. Lift your legs straight up toward the ceiling and straighten your arms up toward the ceiling. Slowly lower your legs toward the ground, keeping your back flat against the mat. At the same time, bend your elbows, bringing the weights toward your face. Make sure to keep the shoulders steady. Lift your legs back up as you straighten your arms. Repeat.
Do 15 reps. .
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