Head of Digme, Dan Little, suggested a few killer exercises to get those arms burning. But fear not, anyone can banish the dreaded bingo wings with this upper body circuit.
1. Bicep curls
Curls can be done with a variety of equipment, with either an underhand or overhand grip. But the simplest is with a barbell:
- Hold a barbell at a shoulder-width grip, with your palms facing forward and elbows touching your body.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
2. Overhead Press/ Military Press
- Grip the bar wider than shoulder width apart, with palms facing down, and rest on your collar bone.
- Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head.
- Lower the bar down to the collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
2. Bus/ Car Driver
It’s a hugely underrated shoulder movement and a great way to target your delts. Start with a 5kg plate and do 3 sets of 6/8 reps on each side.
- Lift a plate at arm’s length in front of you at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you
- Rotate slowly clockwise and counterclockwise as far as possible, avoiding using momentum to carry the weight, and keeping the core engaged.
- Tip: Use the same type of movement you would use to turn a steering wheel to one side.
3. Tricep Dips
These can be done either on a bench (pictured) or dip bars where you can add a belt and additional weights for more of a challenge.
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Slide your butt off the front of the bench with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
- Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Do 15 to 20 reps per set and aim to do two to three sets.
4. Lateral/ forward raise
- Pick a couple of dumbbells/plates and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you.
- Keeping the core engaged, lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Repeat the movement but raising in front of you, alternating arms.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Tip: Ensure you don’t use momentum to swing the weights up.
Check out https://www.bodybuilding.com/ for more inspiration!
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