Lift, curl, press, and push more with these 12 challenging moves for your biceps, triceps, and shoulders. Learn how to master your form with the GIFs below, then prepare to feel the burn.
1. Dumbbell Thruster
Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
Hinge your hips back and lower into a squat. Go as low as you can.
Then push up to stand and press dumbbells overhead in one movement.
Return to squat and repeat.
2. Warrior Kickbacks
Stand with your feet hip-width apart with a dumbbell in each hand. Shift weight to left foot and extend your right leg behind you while lowering your torso so that your chest is facing the ground.
Keep elbows close to your torso and bring the weights to your shoulders, then extend them behind you.
Start in high plank with your shoulders above your wrists and your spine long.
Bend your elbows and lower your body to the mat. Drop to your knees if needed.
Push through the palms of your hands to straighten your arms.
4. Plank Up
Start in high plank. Bend one arm to bring the elbow and forearm to the floor.
Bring the other arm down so you are in a forearm plank.
Push back up to the start position, placing each hand where your elbows were.
Repeat this movement, alternating which side you lower first with each rep.
5. Plank Taps
Start in high plank with your feet hip-distance apart.
Then tap each hand to the opposite shoulder while engaging your core and glutes to keep the hips as still as possible.
6. Lateral Plank Walk
Start in high plank with shoulders above your wrists and abs tight.
Step right foot and right hand to right side immediately following with left foot and left hand. Take a few “steps” in one direction, then walk in the opposite direction.
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