As the saying goes, "sun's out, guns out!" Even if you're not quite ready to strip down to your boardies, you can still make a great impression in a t-shirt or singlet just by targeting your arms. And when it comes to creating eye-catching levers, your first stop has to be your bis.
Clearly visible from both the front and sides, the biceps can quickly develop both size and shape. Here are your three must-do bicep moves to work into your weights training. Look at hitting them twice a week, three times max.
1. ALTERNATING SEATED HAMMER CURL
4 sets, 8-12 reps per arm
Seated on a bench, a dumbbell in each hand, palms facing in towards your body. Right arm first, curl the weight to your shoulder. Lower. Now do your left.
2. SINGLE-ARM PREACHER CURLS
4 sets, 8-12 reps per arm
Position your arms on a preacher-curl apparatus (or incline bench). Right arm first, curl the weight to your shoulder. Lower. Now do your left.
3. HEAVY BARBELL CURLS (Strict Form)
3 sets, 6-9 reps
Keep your elbows tucked into your sides and core locked as you curl the barbell up to your shoulders. Slowly lower it back to the starting position.
