apart, holding a dumbbell in each hand. Bend your elbows and lift both dumbbells to the
sides of your shoulders, wrists directly above the elbows. This is your starting position.
2 Extend the arms above your head, pushing the dumbbells smoothly upwards, fully extending your elbows, bring the weights together at the top of the
movement directly above your head.
3 Lower the dumbbells back down in a slow and controlled manner back to return to the starting position and begin your next repetition.
TIPS
Inhale as you lower the dumbbells and exhale as you press them overhead
Keep your back straight and aligned at all times and your core muscles engaged
Do not jerk the weights upwards or lock the elbows at the top of the movement
If you feel your grip on the dumbbells starting to fail or your arms get wobbly stop and complete your reps with a lighter weight
bicep curl
Take each session one exercise at time – you’ll get through it, move-by-move.
target area
upper arms (biceps)
Over the last few years, bicep curls have fallen out of favour in some circles, but I believe there’s a good reason why this classic exercise has
stood the test of time. They are simple and effective for firm, shapely upper arms, plus there’s something very satisfying about mastering this old-school ‘guns’
move!
1 Stand tall with your feet hip-width apart. Hold a dumbbell in each hand, with the palms facing forward, arms down by your sides.
2 Raise both dumbbells by bending your elbows, ‘curling’ the weights up to your shoulders. Make sure that the inside of your upper
arms stays next to your ribcage, do not let your elbows flare out as you lift. Concentrate on the bicep muscles on the front of our upper arms contracting and doing all the work.
3 Lower the dumbbells back down in a slow and controlled manner back, again ensuring that your elbows are still pressed closely to your sides.
This is one repetition.
TIPS
Inhale as you lower the dumbbells and exhale when curling up
Keep the sides of your elbows pressed into your sides throughout the movement
Perform all stages of the movement in a slow and controlled manner
Keep your back straight, core tight and your head upright
tricep kickback
You are stronger than you think
target area
back of the upper arm (tricep)
If you want hard, chiselled upper arms, with that coveted definition on the back of the arm, this exercise is for you. It will isolate the tricep muscles
to make them work extra hard, as well as hitting the core muscles which come into action to help you hold the position.
1 Start by standing tall with your feet shoulder-width apart. Hold your dumbbells with your palms facing your body. Bend your knees slightly and,
keeping your back straight and core tight, hinge forward from your hips.
2 Keeping your upper arms tucked into your sides extend your lower arms backwards until your arms are straight and pointing diagonally down to the
floor behind you.
3 Bring the lower arms back down to form a 90-degree angle with the upper arms before repeating the movement.
TIPS
Inhale as you lower the dumbbells, exhale when extending
Do not let the back arch or bend at any point
Keep your elbows pressed to your sides and concentrate on the back of the arms contracting and doing all the work
Keep your neck in-line with your spine, do not tilt your head up or down, you should be looking diagonally down at the floor in front of you
Superman
Be your own superhero
target area
lower back, core & bum
You’ll be down on your mat for this exercise working the lower back, core muscles and bum. Activating and strengthening these muscles will help you
to move safely and efficiently, so exercises like this are very important foundation for real-world fitness. This is also a great exercise for improving posture and helping to correct imbalances in
the way you
sides of your shoulders, wrists directly above the elbows. This is your starting position.
2 Extend the arms above your head, pushing the dumbbells smoothly upwards, fully extending your elbows, bring the weights together at the top of the
movement directly above your head.
3 Lower the dumbbells back down in a slow and controlled manner back to return to the starting position and begin your next repetition.
TIPS
Inhale as you lower the dumbbells and exhale as you press them overhead
Keep your back straight and aligned at all times and your core muscles engaged
Do not jerk the weights upwards or lock the elbows at the top of the movement
If you feel your grip on the dumbbells starting to fail or your arms get wobbly stop and complete your reps with a lighter weight
bicep curl
Take each session one exercise at time – you’ll get through it, move-by-move.
target area
upper arms (biceps)
Over the last few years, bicep curls have fallen out of favour in some circles, but I believe there’s a good reason why this classic exercise has
stood the test of time. They are simple and effective for firm, shapely upper arms, plus there’s something very satisfying about mastering this old-school ‘guns’
move!
1 Stand tall with your feet hip-width apart. Hold a dumbbell in each hand, with the palms facing forward, arms down by your sides.
2 Raise both dumbbells by bending your elbows, ‘curling’ the weights up to your shoulders. Make sure that the inside of your upper
arms stays next to your ribcage, do not let your elbows flare out as you lift. Concentrate on the bicep muscles on the front of our upper arms contracting and doing all the work.
3 Lower the dumbbells back down in a slow and controlled manner back, again ensuring that your elbows are still pressed closely to your sides.
This is one repetition.
TIPS
Inhale as you lower the dumbbells and exhale when curling up
Keep the sides of your elbows pressed into your sides throughout the movement
Perform all stages of the movement in a slow and controlled manner
Keep your back straight, core tight and your head upright
tricep kickback
You are stronger than you think
target area
back of the upper arm (tricep)
If you want hard, chiselled upper arms, with that coveted definition on the back of the arm, this exercise is for you. It will isolate the tricep muscles
to make them work extra hard, as well as hitting the core muscles which come into action to help you hold the position.
1 Start by standing tall with your feet shoulder-width apart. Hold your dumbbells with your palms facing your body. Bend your knees slightly and,
keeping your back straight and core tight, hinge forward from your hips.
2 Keeping your upper arms tucked into your sides extend your lower arms backwards until your arms are straight and pointing diagonally down to the
floor behind you.
3 Bring the lower arms back down to form a 90-degree angle with the upper arms before repeating the movement.
TIPS
Inhale as you lower the dumbbells, exhale when extending
Do not let the back arch or bend at any point
Keep your elbows pressed to your sides and concentrate on the back of the arms contracting and doing all the work
Keep your neck in-line with your spine, do not tilt your head up or down, you should be looking diagonally down at the floor in front of you
Superman
Be your own superhero
target area
lower back, core & bum
You’ll be down on your mat for this exercise working the lower back, core muscles and bum. Activating and strengthening these muscles will help you
to move safely and efficiently, so exercises like this are very important foundation for real-world fitness. This is also a great exercise for improving posture and helping to correct imbalances in
the way you
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