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1. 90 degree press | shoulders: Hold one arm out in front of you, one out to the side, weights facing down. Raise both arms, lower and then switch positions.
2. Bicep curls | biceps: Stand up straight, arms down palms facing forward. Slowly curl one arm at a time up to your chest and back down, alternating arms. You should be using big weights for this one.
3. Tricep dips |triceps: No weights needed. Place your hands behind you on a chair, with knees bent, dip down until your arms are at a 90 degree angle and then, using only your arms, push yourself back up. If you can do more than 10 easily, straight your legs or put your feet up on a chair.
4. Overhead tricep extension | triceps, shoulders: Hold a weight in one hand behind your head, extend your arm straight up and back down.
5. Reverse curl with side press | biceps, shoulders, forearms: Bend your elbows and bring the weights to your shoulders, palms facing out. Press the weights out and then down. Then raise the weights back up and into your shoulders.
6. Tricep Kickback | back, triceps: Bend your knees, hinge at the waist and extend your arms back while squeezing your shoulder blades together. Make sure to keep your back straight and move the lower part of your arm while your elbows stay in place.
7. Side push-up | triceps, obliques: Lay on your left side, put your left hand on your right shoulder or rib cage. Place your right hand on the ground in front of your left shoulder. Press with your right hang to lift your torso off the floor, lower down slowly.
8. Push-ups | biceps, shoulders, abs, back: No half push-ups here! Three regular push-ups will benefit you more than 10 on your knees. Add in a push up to your yoga routine when moving from plank to downward dog. Make sure your back is straight and squeeze those abs! Push-ups are the gateway to pull-ups.
9. Pull-ups | triceps, biceps, shoulders: I know you don’t want to hear this, but if you want aerial arms without getting into the air, pull-ups are the way to do it. With hands facing away from you (works your triceps and shoulders), pull-up and then SLOWLY lower down. Repeat the same movement with hands facing toward you, working your biceps. You could even do some straight leg raises while you’re hanging out up there :)
Source : sillygrrl.com
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