THIS 30-DAY UPPER-BODY CHALLENGE WILL TRANSFORM YOUR ARMS & SHOULDERS
Bent-Over Rows (“Rows”)Many people perform this exercise with weight, but surprisingly it works great without using any weights. Make sure to focus on flexing on the muscles in your arms and back while pull your elbows back. How to do it: Start with both feet shoulder-width apart. Bend the knees while hinging the upper body from the hips. The butt has to be way behind. Hands must be straight under shoulders. Bend the elbows back while lifting the dumbbell or kettlebell towards the sides of the chest. Slowly lower the weights back to starting position. Rinse and repeat.
Overhead Triceps ExtensionHow to do it: Stand with feet hip-width, tailbone tucked, and drawing navel in. Hold dumbbells overhead pressed together. Rotate elbows in, and lower the weights down so they’re touching between shoulder blades. Straighten arms and squeeze triceps to raise dumbbells back overhead.
Biceps Curls (“Biceps”)Perhaps one of the most popular exercises in the gym, the bicep curl simply works the arms in a way that focuses on making it bigger and stronger. Simple enough to do with relatively simple and light equipment. All you’ll need would be a dumbbells. How to do it: Go into an upright position on your knees hold a dumbbell in each hand with your palms facing out. Carefully bring the dumbbells to your shoulders. Once they’re at your shoulders twist your wrist so your palms are facing you. Carefully push the dumbbells over your head. Slowly bring the down to the starting position.
Tricep Kick-Backs (“Triceps”)Stand with feet hip-width. Hinge forward while keeping core tight, back flat, and sticking butt out. Lock elbows by sides, press the weight back and straighten arms to lock completely. Pull back in to 90-degree angle, careful not to swing weight. Squeeze and hold for 2 seconds while extended for extra burn.
Here’s the calendar in full!
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