ARM YOUR­SELF WITH CAMILLA’S BI­CEPS

Women's Health (UK) - - THE TRANSFORMERS -

1 SIN­GLE-ARM DUMBBELL ROW

Do: 3 sets of 10 reps on each side

(a) Rest your left knee and left hand on a bench with your right foot to the side and your right hand hold­ing a dumbbell (try 15kg).

(b) Draw the dumbbell up, pause for a sec­ond as it reaches your chest. Then slowly lower it back down to the start po­si­tion.

2 LY­ING DUMBBELL TRI­CEP EX­TEN­SION

Do: 3 sets of 12 reps

(a) Lie back on a bench with a dumbbell in each hand (try 6kg). Lift your arms straight above you. En­gag­ing your tri­ceps, lower the weights down to­gether above your head.

(b) Pause at the bot­tom be­fore lift­ing the weights back, fol­low­ing the same path, to start po­si­tion.

3 SEATED BI­CEP CURL

Do: 3 sets of 12 reps

(a) Sit on a bench with a dumbbell in each hand (try 6kg) and arms down by your sides.

(b) Lift the dumb­bells to­wards your chest with palms fac­ing your body and bend­ing at the el­bow. Squeeze for a cou­ple of sec­onds at the top be­fore con­trol­ling the weights back down again.

4 SEATED DUMBBELL SHOUL­DER PRESS

Do: 3 sets of 10 reps

(a) Sit­ting with back straight, hold a dumbbell in each hand with arms out and el­bows at 90°.

(b) Ex­tend your arms and drive the dumb­bells to­wards the ceil­ing un­til they meet at the top. After a cou­ple of sec­onds, slowly lower them back down to the start­ing po­si­tion.

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