In an effort to look fabulous in our bathing suits, we tend to focus more on our lower body trouble spots and often neglect our arms. However, if you’re ready for beautiful biceps, all you need to get your guns in gear are some dumbbells and these nine killer bicep exercises!
1. Basic Dumbbell Curls
Keeping your elbows at your sides, slowly curl weights toward your chest and back down.
2. Overhead Shoulder Press
With arms bent and weights at shoulder level, exhale and push dumbbells up above your head until arms are straight. Inhale as you slowly bring weights back to starting position.
3. One Arm Push Up
Looking to kick your push up into high gear? This push up will leave your arms screaming and keep your body balanced!
4. Hammer Curls
With a dumbbell in each hand, turn palms inward, toward each other. With hands at your sides, slowly curl up weights until elbows are fully bent. Lower arms down slowly, returning to start position.
5. Side Planks
Side planks are amazing not only for whipping those arms into shape, but ripping up your obliques as well.
6. Reverse Fly
Beginning with knees bent and a weight in each hand, hinge at the hips and let arms drop down. While keeping your arms straight, raise both arms out to the side. Return to start.
7. Concentration Curl on Stability Ball
The stability ball in this move allows you to truly focus on your bicep muscles, while also actively engaging your core.
8. Charuranga Pushup
This one combines a classic yoga move with a bicep-busting push up to get those arms burning! Here are the basic steps.
Step 1: Start in pushup plank position.
Step 2: Roll forward on your toes and drop your whole body down until you are hovering over the ground. Your elbows should be tucked in at your sides. Keep your elbows hugged into your sides, keep your shoulders pulled back away from your ears, and keep your core engaged.
Step 3: Hold for a breath, then lift your head and shoulders up to the ceiling and transition into upward dog.
Step 4: Push your hips back and lower your chest to the floor, pressing your body back into starting pushup plank position.
9. Double Kettlebell Push Up
This one really pumps up the intensity of the traditional push up to get you results fast!
So remember, your arms need love too. Make sure that your amazing bikini body is well rounded by incorporating these exercises into your routine 2-3 times a week.