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Up in Arms
Get your biceps and triceps summer-ready
Spring is in full swing and that means it’s time to trade those sweaters for short sleeves and turtlenecks for tanks. So why not take the opportunity to tone those outgoing arms of yours? All you need is a towel, chair and set of free weights.
Do one set of 12 reps for each move, resting 30 seconds between sets. To best isolate the biceps and triceps, the shoulders and elbows should not move during these exercises.
This routine can be performed two to three times per week, on nonconsecutive days. Remember to begin each session with a short cardio warm-up, such as walking in place or jumping rope, and end with at least five minutes of stretching.
Tricep diamond push-up
Start with arms at sides, knees on floor,
ankles crossed above the ground. Place
hands together, forming a diamond shape
with the thumb and forefinger. (1)
Keeping elbows tight so upper arms form
a 45-degree angle with the torso, lower
chest as close as possible to the ground.
(2) Rise back to starting position.
(Advanced option: Keep knees off floor,
legs straight).
Bicep towel curl
Begin by folding a large bath towel several times. Stand against a wall, with knees slightly bent. Hold towel on each end, bend left knee to hip height and place foot in middle of the towel. (3)
While holding towel, raise knee up to chest height. (4) Lower back to starting position, making sure to keep resistance steady on the downward motion. Repeat 6 times. Switch to right leg and repeat 6 more times.
Tricep chair dip
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Grasp a sturdy chair, arms about 5 inches apart, curling fingers around the chair, with elbows slightly bent and legs straight out.(5)
Slowly lower body by bending arms, making sure not to transfer weight from the triceps to the legs while lowering. (6) Rise to starting position.
(Beginner option: Keep knees bent at a 90-degree angle, feet flat on floor Advanced option: Extend legs and put feet on chair, being careful to keep legs straight throughout the exercise.
Bicep hammer curl
Start with legs hip distance apart, arms at sides, palms facing in, holding a weight in each hand. (7)
Keep upper arms and elbows close to the body while raising forearms and contracting biceps until hands are almost at shoulder height. (8) Lower to starting position.
Overhead tricep extension
Sit upright in a chair, holding abdominals tight and keeping back slightly arched. Hold one weight with both hands behind the head, elbows bent and forearms parallel to the ground. (9)
Extend arms until they’re almost straight, being careful not to lock elbows. (10). Lower to starting position
Self-resisted bicep curl
Stand with knees slightly bent and the palm of left hand facing forward. Grab the left wrist with the right hand, creating resistance. (11)
Raise left arm up and lower, remembering to keep resistance steady with the opposing arm, even through the downward motion. (12)
Do 12 repetitions, switch arms and repeat.
VITAL Training Tips
Rest between sets. You’ll get more out of the next set if you give your muscles a 10- to 15-second rest between exercises.
Stretch between sets. It’s not a requirement, but it may help to do a quick stretch of the muscle you just worked. Just make sure to stretch at the end of every exercise session.
Mix it up. Muscles adapt and get used to the same routine. Make sure to change the exercises you do every four to six weeks.
Challenge yourself. If you can get through repetitions easily, increase your weight by 10 to 15 percent. On the other hand, if you can’t get through more than half the reps, decrease your weight by 10 to 15 percent.
Basic Training Exercises designed and demonstrated by Joshua Horton, a certified personal trainer at the South Oakland YMCA in Royal Oak, where he also teaches kickboxing, plyometric and boot camp classes. Trained in boxing, muay thai, jiu jitsu and judo, Horton spent five years in the U.S. Marine Corps