http://www.MadeFitTV.com - To make your arm workout more dynamic, challenging, and fun, watch my "Killer Arm Workout" in this week's new episode of Made Fit TV.
Read the full transcript »

Jennifer DiDonato: Hello, welcome to MadeFit TV. I am your host Jennifer DiDonato and this is episode number 48 and in case you don't know MadeFit TV is everyone's source for health and fitness information and entertainment. So, you could all benefit from what you are going to learn today so thanks for joining us. And so today you know summer time is coming up and a lot of times people like to target certain areas, which you should be targeting all the areas that you are training but today I am going to show you how to do some unique arm movements that will help optimize your results and get a better endurance and better strength in not just specific muscles but your entire upper body and your entire core. So, it's pretty cool. These are some more movements that I do with my clients and they hate them but they love them just like sometimes you know family used to ask them I am kidding, you know I got to do it but she hate it but you know you love them but this is giving you great results, so let's get started. So the first thing I am going to show you guys you are going to pick up two dumbbells, see, I can do it, okay. So this movement that I am going to show you is going to be a bicep/tricep combination and so what that is in just two just to show you really quite the bicep is the front of the arm right here and the bicep is a secondary muscle to the back so this is what you use for a pulling motion. Your tricep is behind the arm you know where some people get that flag going on, so this is a good way to target it. This is the back of the arm and this is the secondary muscle, your tricep is secondary to the chest. So for any pulling movements when you pull, pull you are flexing the tricep. So, what we are going to be them working them I am sorry push, Thanks Chris. So we are going to be doing them simultaneously right now to of the intensity and make it burn little bit more. So what you are going to do was start with your arm, it's going to be straight up right next to your head and then your left arm is going to be right your side and it's going to be down like this. So now what I am going to have you do is have bring your right arm behind your head, keep the elbow facing forward and keep this arm down and now you are going to raise the left arm and raise the right arm, bring it back down. So, we are working the bicep on the left arm and the tricep on the right, see that, keep the chest up, abs nice and tight, make sure that on the tricep movement you are only bending at the elbow so you are not moving elbow forward or bringing it back, you are keeping the elbow where it is and just hinging at the elbow and then for the bicep curl you want to make sure that you are keeping your elbow tight on your side and resisting on the downward. I want you to do about 10 to 12 repetitions on this and guess what we are going to do, we are going to switch. Okay, so you are getting best of both balls and you are going to start feeling the burn probably about six repetitions in but I want you to fight through it. That ab is nice and tight, chest up so this is a killer movement you are going to target not only one muscle but two you are going to be targeting your triceps and your biceps and also by maintaining a straight back, you are also going to be targeting your core and this is for great overall core control because you are doing different things on different sides, here are things symmetrical so that poses a little of a challenge on your body to control it. So and I highly recommend you do this in front of mirror to make sure that you are watching your form or at least do with partners they can correct your form and also motivate you through it if you are not doing with me right now because through those last couple repetitions, its really going to burn and you are going to want to throw the weights down right but don't want to do it. Okay, so try those and let me know what you think, right. Next movement that I have out my sleeve

Advertisement
Advertisement
Advertisement