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7-7-7 Bi­cep curls

Grab a pair of weights in each hand with your palms fac­ing for­ward, then curl them up, stop­ping half­way. Your fore­arms should be par­al­lel to the ground.

Pause, then lower your arms to your start­ing po­si­tion.

Re­peat seven times, then curl weights up to your shoul­ders and lower un­til your fore­arms are par­al­lel to the ground. Re­peat seven times.

The fi­nal move­ment is a full­range curl start­ing with your arms fully ex­tended and end­ing with the weights curled to your shoul­ders. Do this seven times. Bent over tri­cep kick­backs

Stand with your knees bent and lean for­ward slightly, with a dumbbell in each hand.

Bend your el­bows to bring the dumb-bells to your sides, palms fac­ing your body and your up­per arm par­al­lel to the floor.

Straighten your arms, press­ing the the weight back­wards while feel­ing the squeeze in your tri­ceps.

Hold for a sec­ond then slowly re­turn your start­ing po­si­tion.

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