Get those arms burning with this arm-focused workout!
TRX BICEP CURLS
TRICEP DIPS
ZOTTMAN CURLS
DIAMOND PUSH UPS
3-5 ROUNDS of 10 REPS EACH
TRX Bicep Curls:
Start with your elbows bent higher than your shoulders and walk your feet forward until you can feel your biceps engage, lower your body down and away (towards the floor) until your arms are straight, then pull your body back up. You can make this exercise harder by walking your feet toward the anchor point and bringing them closer together.
Tricep Dips:
Sit on the edge of a box or bench and grip the edge next to your hips. Fingers should be pointed at your feet and feet should be hip width apart and legs extended. Press into your palms to lift your body off the step and lower yourself until your elbow is at the same height as your shoulder and then raise your body back up. Keep the movement controlled and push yourself up slowly until your arms are almost straight. You can make this exercise easier by having your legs bent or could progress onto assisted dips on our new Technogym machine.
Zottman Curls:
Using a set of dumbbells, standing shoulder width stance. Using a supinated grip curl the dumbbells towards your shoulders. Once the biceps are full shortened, rotate the forearms to a pronated position (palms down) and slowly lower the weight back to the starting position.
Diamond Push Ups:
You can do these on your feet or on your knees. Keeping your back and legs in a straight line with your hands forming a diamond or triangle shape below your chest. Lower your body as low to the floor as you can and return to the starting position with arms fully extended.
Give it a go and let us know how you get on!
Blog by Kim Sevier – Personal Trainer