Summer Body Blitz: Bicep Curls for Strong Arms

Week 4 of our summer body blitz.

 

Get set for a strappy top-a-thon with these fabulous exercises

1. Bicep curls

Stand holding dumbbells by your sides, palms facing in and arms straight. Curl your arms up by bending at the elbows and rotate your forearms laterally so your palms gradually turn to face your shoulders. Finish the movement when your forearm is vertical. Lower to the original position, rotating on the way down. Avoid swinging your arms during the curl as momentum reduces the work of the muscle. Ensure you have a slow, controlled down phase.

Sets and reps: 3 sets of 8 to 15

2. Shoulder presses

Hold a dumbbell by each shoulder, palms forward, elbows directly below wrists. Press the dumbbells up until they are extended overhead and almost touching. Your biceps should approach, if not touch, your ears at the top of the movement. Without pausing, lower the dumbbells back to your shoulders. To prevent your back arching, engage your core and stand with your feet split front and back. Keep your palms facing forward and your vision focused in front of you.

Sets and reps: 3 sets of 8 to 15

3. Raised dips

Sit on the edge of a firm bench. Put your hands beside your hips, fingers facing down, elbows pointing backwards. Walk your backside a few centimetres off the bench, keeping a straight back. Place your feet on an object the same height as the bench, with legs straight. With control, lower down until your elbows reach 90 degrees. Pause, then push up with your arms only back to the start. Keep your back as close as possible to the bench for the entire set.

Sets and reps: 3 sets of 10 to 20

4. Front raises

Hold a dumbbell in each hand, arms hanging down, palms facing the front of your thighs. Without swaying your torso backwards, raise both dumbbells in front of you to shoulder height, keeping your elbows straight. Be careful not to shrug your shoulders or engage your neck as you lift: this will reduce the work of the target muscles and can cause pain. Once your arms have reached the horizontal point, pause, then lower slowly back to the start.

Sets and reps: 3 sets of 8 to 15

Trainer tips

• Weights equipment Dumbbells and barbells are by far the best weights to use. They allow you to target the correct muscles, but also force other muscles to control and stabilise your body. This is why big, bulky weights machines are almost obsolete.
• How much weight should I use? Too little weight and you're wasting your time. Too much weight will compromise your technique and you won't be working the right muscles. It's a difficult balance and takes experience to know what's right for you. The correct weight is a weight that challenges you for the complete set but doesn't cause your technique to falter at any stage.

Our model

Amy Mckendrick, 33, from Sydney, does strength training and circuits four times a week.

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Ready for the next week? Week 5: time to trim your waist with these core moves