Alternate your shadow boxing punch routine with this muscle-toning bicep curl compound movement. This exercise strengthens your triceps, biceps, and shoulders.

Consider adding some resistance by incorporating 1-, 3- or 5-pound weights, depending on your comfort level.

No hand weights at home? You can get the same effect using cans of soup.

Duration: 2 to 6 sets of 10-15 reps, with a 2 to 5-minute rest in between each set. If this is too intense, start off with a number of sets and reps that work best for you.

Instructions:

  1. Start with your feet shoulder-width apart and arms by your side with your palms facing out.
  2. Bend your forearms until your hands — or weights — touch your shoulders. Make sure your elbows are kept firmly by your side for this movement.
  3. Keeping your arms here, rotate your palms so that they’re facing forward.
  4. Push your arms over your head until both arms are extended straight above your body, keeping your core activated and straight. Lower your shoulders away from your ears.
  5. Slowly lower your arms with your palms still facing forward until your palms are parallel with your shoulders .
  6. Turn your palms toward you and slowly lower your triceps, with your elbows firmly next to your torso, until your arms are completely hanging by your side.
  7. Repeat.

Tomorrow: Simply stretch.


Kelly Aiglon is a lifestyle journalist and brand strategist with a special focus on health, beauty, and wellness. When she’s not crafting a story, she can usually be found at the dance studio teaching Les Mills BODYJAM or SH’BAM. She and her family live outside of Chicago and you can find her onInstagram.