Thursday, April 1, 2010

FastFit Move Of The Week: 4-In-One Arm Workout

Work both your shoulders and arms with this one complete exercise. This 4-In-One move will work your biceps, triceps, & shoulders making this a very time efficient workout.

(To watch this video fullscreen go to
Begin with a set of dumbbells. 5 - 7 lbs for women is typically a good weight, and 10 lbs and up for men.

The first of four moves is a Bicep Curl. Hold the DB's with your palms up, and keeping your chest out and elbows back perform a standard curl.

Now rotate the db's so that your palms are out and push upward into a Shoulder or Overhead Press. If you have tendency to feel pain in your shoulder region you can adapt this movement by rotating your palms inward and keeping the db's closer to your body.

The third part of the exercise is the Tricep Extension. Turn your palms, keep your elbows perpendicular to the ceiling, slowly lower the db's down and then press up squeezing the triceps at the top.

Lastly rotate the your hands back out and slowly drop them laterally to your sides in an Eccentric Lateral Raise. Slow and controlled drop of this movement is essential to target and tone those shoulders!

For more FastFit Moves Of The Week and Free Workouts check out my YouTube Channel and Facebook page:

1 comment:

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    bicep workouts