healthy body tips

At the beginning of each class I teach, I ask my clients if they have any requests. While it usually takes a moment for everyone to think about what they really want to work, I know that once I hear someone call out “biceps!!” I’ll hear a lot of questions about how to tone and strengthen the arms. I’ve found that both men and women are seeking ways to build their biceps beyond the traditional moves, like bicep curls. If you’re seeking a more creative workout that will challenge and define your biceps, read on.

1. Bowling: With medium weights in each hand, begin with your arms at your sides, palms up, elbows slightly bent. Slowly press your arms up to shoulder height, and lower them back down to the starting position (think of the movement you would use while bowling). Remember to keep the arms as wide as your shoulders, and slightly bent. Raise and lower the weights at the same pace.

2. Serving the Tray: Use medium-heavy free weights, one in each hand. Begin with your elbows in at your sides, arms bent at 90 degrees, palms up. Imagine holding a heavy tray stacked high with glasses. Slowly press your imaginary tray a few inches out in front of your body, keeping the elbows bent. Pause briefly, focus on the biceps, and pull the tray back in. Repeat the forwards and backwards movement, remembering to keep the elbows bent and the pace consistent.

3. Bicep Rotations: This is a new twist on the classic bicep curl. Begin with moderate to heavy weights in each hand, arms straight down at your sides, palms up. Slowly raise the weights as you would with a bicep curl. When you get to the halfway point, rotate the weights so that your palms are facing one another as you bring the weights all the way up. Lower the weights, reversing the motion. This is a great way to work the outer and inner biceps. Remember not to use your wrists to rotate, and to focus on flexing your biceps to power this movement.

4. Crazy 8’s: Begin with heavy weights in each hand, elbows at your sides, palms up. Raise the weights halfway up and lower down to the starting position 8 times. Next, begin with the weights at the halfway point (arms bent at 90 degrees) and raise them up towards your shoulders, lowering them only halfway down. Finish the set with full bicep curls, all the way up towards your shoulders, and all the way down towards your thighs, being aware of your pace and repeating each rep with a full range of motion.

5. Medicine Ball Toss: Hold a medicine ball with both hands, and quickly throw the ball up and catch it for 30 second sets. Experiment with different hand placement to find which feels most comfortable for your wrists and actively engages the biceps. Tip: Try to throw the ball as high as you can with your arms slightly bent, palms up, and slowly catch and lower the ball.