ARM-ageddon: 3 muscle making moves
Are you shy about going sleeveless? Someone call NASA, because your arms, shoulders and back are about to look out of this world. This Armageddon workout will annihilate fatty flesh, and help mold the muscles of the upper body faster than Steven Tyler can sing, “And I don’t want to miss a thing.” Build biceps, tone triceps and shape your shoulders with a routine that will have you feeling armed and dangerous by Memorial Day.
Shoulder Press Rotations
10 Repetitions Per Side
Buff up your biceps, chest and shoulders by incorporating single and double arm shoulder press rotations. This exercise can be completed sitting or standing. Beginners should consider starting from a seated position in order to practice proper form, then graduate to a standing position for added challenge.
Start by holding a set of free weights at shoulder height. With the core engaged, slowly elevate the arms and rotate until your palms are facing away from your body. Then, reverse rotate the arms back to the starting position. Boost the burn by practicing the same movement, but with one arm at a time.
Total Upper-Body Toner
12-15 Repetitions
Whether you are working with a personal trainer or braving the burn alone, you will experience better results in less time by incorporating compound exercises to your workout. The following move makes major muscles, melts fat and targets the biceps, shoulders, triceps and core muscles.
Holding a Kettlebell or free weights, engage the biceps by pulling the weights up to the shoulders. Keeping the abdominal muscles tight, push the hands up towards the ceiling. Elbows are close to the ears as you slowly lower the weights until they graze your upper back. Return the arms to the second position, then lower the weights back to the starting position.
Lateral and Front Lifts
10-12 Repetitions
Turn those shoulders into boulders with lateral and front lifts. This exercise concentrates on carving the lats, triceps and deltoids.
With your core muscles activated, elevate the arms over the head. Slowly lower the arms until they are parallel with the ground, then squeeze the chest muscles as your pull the arms together in front of the body. Return the weights down to the starting stance. This is one repetition. When executing this exercise, maintain alignment from the shoulders to the heels. The back should not arch in the overhead phase of this movement, nor should arms come higher that shoulder height in the lateral position of this exercise.
This article originally appeared on Philly.com