Blast those bingo wings in time for summer with this simple and effective upper-body workout and look forward to showing off your triceps. What are you waiting for?

How to do it

Perform a full set of the exercise, then take 20-30 seconds rest and move on to the next exercise. Repeat for the prescribed number of sets.

Beginner: Sets 2 Reps 8

Intermediate: Sets 3 Reps 10

Advanced: Sets 4 Reps 10

Alternating biceps curl

Hold a pair of dumbbells by your sides. Keeping your upper arm close to your body, curl one dumbbell up to your shoulder. As you lower, do the same with the other arm. Repeat this fluidly.

Front raise

Hold a pair of dumbbells in front of your thighs. Keeping a slight bend in the elbow, raise one dumbbell up in front of you to shoulder height. Lower and repeat with the other arm.

Lateral raise

Hold a pair of dumbbells by your sides. Keeping arms slightly bent at the elbow, raise the dumbbells up and out to shoulder height. Lower and repeat.

Lying extension

Lying on your back, hold a pair of dumbbells with arms bent by your ears. Keeping your upper arms still, extend the dumbbells to the ceiling. Lower and repeat.

Dumbbell shoulder press

Hold a set of dumbbells with palms facing you at shoulder height. Push up to the ceiling as you rotate your palms to face away from you. Lower and repeat.

This article first appeared in Women’s Fitness


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