Blast your arms with these 4 simple steps…

Bikini Girls Diary

By Vicky Hadley and Deni Kirkova of bikinigirlsdiary.com

TRICEP PULL DOWNS

This exercise is for isolating the triceps.

How to perform the tricep pull down

Using either a straight bar or rope attachment, attach to a cable machine in the high position. Standing with your feet shoulder width apart, pull bar down and keep your elbows tucked in. Push bar down, fully extending your arms. Slowly raise bar up back to the start position.

Key exercise tips

  • Keep the elbows tucked in.
  • Fully extend the arms.
  • Exhale as you press down and inhale on the way up

Common mistakes

-Too much movement of the arms – taking the elbows away from the body

- Shrugging the shoulders and using the trap muscles

- Going too heavy and using momentum

BATTLE ROPES

Bikini-girls-deni-battleropes

This is a great cardiovascular exercise that will trim and tone the arms whilst simultaneously working the core.

How to use the battle ropes

Hold the ends of the rope at arm's length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Keep alternating arms for one to 20 minutes. After 30 seconds instead of making waves start slamming the rope into the ground.

Key exercise tips

  • Tense your abs tightly during performance
  • Concentrate on keeping your speed fast

Common mistakes

  • Sacrificing technique with fatigue

DUMBBELL CURLS

This is an isolation exercise using a dumbbell.

How to perform the dumbbell curl

In a standing position, holding a dumbbell in your hand and keeping your elbow pinned to your waist curl your arm up to your chest, flexing your elbow then slowly extend it back down again. Repeat on each arm for ten-12 reps.

Key exercise tips

  • Keep your elbow in a fixed position
  • Fully extend your arm

Common mistakes

  • Moving the elbow out of alignment
  • Going too heavy and sacrificing technique

TRICEP BENCH DIPS

This is a bodyweight exercise that you can do virtually anywhere! It’s a compound exercise that means it will hit all three of your tricep muscles as well as your shoulders and chest muscles.

How to perform the tricep bench dip

Position your hands at shoulder width apart on a bench with your hands facing forward. Extend your legs out, taking your bum off the bench balancing on your hands.

Lower your body down towards the floor taking your arms into a 90 degrees bend. Press your body upwards, extending out your arms back into the start position.

Key exercise tips

  • Keep your core tight to maintain an upright position
  • Make sure your elbows track in line with your hand
  • Breathe in as you lower and breathe out as you press up
  • If you find it difficult to perform the tricep dip with straight legs then bend your knees placing your feet flat on the floor

Common mistakes

  • Rounding/curving back
  • Not going low enough
  • Hyperextending the elbows

 Bikini Girls Deni and Vicky

  • Posted byVictoria Gardner /

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