Get “two tickets to the gun show” and make your arms look toned and amazing no matter what type of equipment you have available to you.
Know how your biceps/triceps work:
- Biceps (front of the arm): bend the elbow.
- Triceps (back of the arm): straighten the elbow.
Start with light weight and more reps (15-25 reps for 1-2 sets) for 4-6 weeks, then increase the weight and decrease your reps (8-15 reps for 2-4 sets) for the next 4-6 weeks. Repeat cycle.
- Dumbbell Bicep Curls – Start with palm facing in and rotate palm up towards the sky as you bend your elbow. Don’t squeeze the weight in your hand super tight. Slowly lower back down and repeat.
- Dumbbell Tricep Kickbacks – The only joint that is moving here is your elbow joint. Don’t shrug your shoulders and keep your chest open as you straighten your arm. Slowly bend the elbow and repeat.
Resistance Tubing Exercises:
- Tubing Horizontal Bicep Curls – Anchor tubing around something stable at shoulder height. Start with your arms straight out to the side with tension on the tube. Bend the elbow (shown) and hold for 1-2 seconds before slowly releasing to the start.
- Tubing Tricep Pressdowns – Start with your elbows bent and into your sides. Straighten the arms and hold for 1-2 seconds before slowly releasing to the start.
Medicine Ball Exercises:
Medicine Ball Bicep Curls – Curl the medicine ball into your bicep, then raise the entire arm up as high as you can without shrugging. Hold for 1-2 seconds before releasing slowly back to the start.
Medicine Ball Tricep Extensions – With your elbows pull in close to your head, press your hands into the medicine ball and slowly straighten arms overhead. Don’t lock out elbow at the top. Slowly bend the elbows back to starting position.
- Bar Bicep Curls – Keep your hands about shoulder width and don’t grip the bar too tight as you perform slow bicep curls. Resist the weight as you lower back down.
- Bar Skull Crushers – The only joint that moves here is your elbow joint, people tend to move their whole arm (don’t). Watch your head!
Suspension Trainer Exercises: (I have a WOSS Trainer, but it is the same as TRX)
- Suspension Trainer Bicep Curls – Start with one foot back in a reverse plank position. To increase difficulty, bring back leg forward or start from a lower position, or raise one leg up. Bend your arms. Make easier by bringing yourself in a more upright position.
- Suspension Trainer Tricep Extensions – Don’t let your elbows flare out to the side. Straighten out your arms.
Tricep Pushups – You can modify from your knees. Keep your hands directly under your shoulders and as you bend your elbows, keep them close to your sides.
For Biceps – If you have access to a pull up bar (or playground bar), you can perform closed-grip underhand pull ups. If you don’t have the strength for pull ups, modify with a lower bar (it will look like the suspension trainer bicep curls above).
I think we covered enough to keep you busy for a while. Tank tops, here we come!