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.
- Start with your feet
shoulder-width apart and arms by your side with your palms facing out. - Bend your forearms until
your hands — or weights — touch your shoulders. Make sure your elbows are kept
firmly by your side for this movement. - Keeping your arms here,
rotate your palms so that they’re facing forward. - 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. - Slowly lower your arms with
your palms still facing forward until your palms are parallel with your
shoulders . - 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. - 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.
