Quick & Easy Biceps

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Quick & Easy Biceps


Quick & Easy Biceps



Images by Dallas Olsen | Model: Jenna Douros | Hair and make-up by Jennifer Steyn


Nothing says ‘strong’ like a pair of well-sculpted arms. And now that the summer months are creeping closer, we’re getting ready to show off our taught and toned arms and reach for the opportunities life throws at us with our utmost confidence.

But it’s not all about the way our arms look; it’s also about what they can do for us. All the fit mums out there know how valuable a pair of strong biceps can be for picking up wriggly children. The shopaholics know how heavy those bags can be; and those who have redecorated or moved house have no doubt discovered the benefits strong arms have when moving furniture.

If your arms aren’t where you would like them to be yet, the good news is when it comes to training your biceps, they respond quickly to isolated training. So let’s get you started with this biceps-busting, 20-minute workout. All it takes is five moves, twice a week, with a minimum of two days rest between each. Take note of how you go for the first round and after two weeks, compare – if you do it right and stick to your guns, you’ll be amazed with the results.

Perform two sets of each exercise in the order listed, resting for between 45 and 60 seconds between each set. To get through the workout even quicker and increase the intensity, opt for no rest periods.

Remember, eat clean and get plenty of sleep for optimum results.



TARGET MUSCLES: biceps brachii, brachialis, brachioradialis

Set-up: Stand tall with your feet hip-width apart. Hold a dumbbell in each hand with your arms relaxed by your sides, palms facing in.


Action: Curl your hands toward your shoulders, ensuring your elbows stay close to your body. Mid-way, rotate your hands, so instead of facing each other, they’re facing your body at the top. Slowly reverse the movement back to the start. Repeat.





TARGET MUSCLES: biceps brachii, brachialis, brachioradialis

Set-up: Stand with your feet hip-width apart and a dumbbell in each hand. Your hands should be facing toward your thighs.

Action: Curl one arm up and across your body so the movement finishes with the dumbbell in front of your chest and your forearm pointing toward your opposite shoulder. Avoid swinging the weight and be sure to complete each rep before beginning the next. Lower the dumbbell back to the start and repeat with the opposite arm.




For the full article and workout, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.


Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1634/Quick-Easy-Biceps.aspx
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