Hitch Fit Living Magazine Volume 2 - September/October 2015 | Page 52

For the guys who want a great pair of guns to fill out their t-shirt or tank, and the ladies who are going for the sculpted and toned look, here are 4 moves that will work the biceps and tricpes, increase strength, build muscle, and help you develop a great looking set of arms! 1. Dumbbell Incline Spider Curls a. Position- Lay stomach first on an incline bench. Making sure that your legs are straight out and your feel are firmly planted on the ground. Position your arms so that your armpits are at the top of the incline bench. Grab your two dumbbells and start with your arms fully extend with the dumbbells touching each other. As you curl the dumbbells up, focus on keeping them together. Repeat this motion for the recommend amount of repetitions. b. Recommended Repetition- I would recommend doing 3-4 sets with a weight that is challenging to get 10-12 reps.