Bridal Prep: At-Home Arm Workout!

In the past I never really gave my arms a second thought. Biceps curls were for meathead, right? I couldn’t have been more wrong, they make for nice sculpted and toned arms. I’ve actually received compliments from complete strangers, clients, and friends telling me how good my arms look or how they wish they had my arms. I’m all wait whaaaaat?? Because it happened before I knew it!

Do this routine even just once a week and you’ll be rockin’ your tanks, slim tees, or even your wedding dress with confidence! This workout will also strengthen your shoulders and core to help with that beautiful posture.

I actually made this arm/shoulder workout for my best friend and bride-to-be @megsferris! But even if you’re not exchanging vows anytime soon, you will fall in love with what this workout will do for your upper body 🙂

All these exercises are pretty basic straightforward movements. Maintain a steady pace, with minimal rest, going right from one to the next!

Tempo (311): Technically this indicates a 3-second concentric (against gravity) portion, 1-second pause, and 1-second eccentric (with gravity) portion. Promise it’s not a exercise science lesson, this just means for a full biceps curl you can think “lift the weights up for the count of 3, pause for 1, and lower back down for 1”. So as you do it lift the weights up (against gravity) counting in your head “3-2-1”. Then pause for 1; when I do this with clients I usually say ”and hold”. Then for the final portion lower down (with gravity) for 1; again with clients I’ll usually say “and back down”.

• Alternating Biceps Curl:Standing with a dumbbell in each hand held at arms length, palms facing your thighs, elbows close to your torso. Keeping your left arm stationary (no swinging motions to create momentum) Curl your right arm, rotating your palm forward, contracting your right biceps to bring the weight to shoulder level. Remember to exhale (breathe out) during the contraction phase, think “Exhale when I Exert Energy”. Hold the contracted position for a second, squeezing your biceps. TIP: Think of your arm like a hinge – your forearm should be the only thing that moves during this exercise! Slowly bring the dumbbell back to its starting position, twisting your palm back to face your right thigh as you bring it back down. Repeat on left side. This is one rep.
• Top Half Biceps Curl:Standing with a dumbbell in each hand, palms facing up, arms bent at 90 degrees, elbows close to your torso. Contract both arms up to shoulder level. Hold the contracted position for a second, then slowly lower back to 90 (about parallel to the floor).
• Bottom Half Biceps Curl:Standing with a dumbbell in each hand held at arms length, palms facing out away from your body, elbows close to your torso. Contract both arms up halfway so that they are parallel to the floor. Hold the contracted position for a second, and then slowly lower back to arms length.
• Full Biceps Curl:Standing with a dumbbell in each hand held at arms length, palms facing away from your thighs, elbows close to your torso. Curl your both arms, keeping your palms forward, contracting your biceps to bring the weight to shoulder level. Remember to exhale (breathe out) during the contraction phase, think “Exhale when I Exert Energy” – you exert energy to bring the weights up! Hold the contracted position for a second, squeezing your biceps. Remember: Think of your arms like hinges – your forearms should be the only thing that moves during this exercise! Slowly bring the dumbbells back to starting position. This is one rep.
• Alternating (Internal /External) Shoulder Rotations: Standing with a dumbbell in each hand, palms facing up. Position your elbows against your side with the elbows bent so that they are parallel to the floor (90°) and your arms pointing outward from your body at about 45° angle. This will be your starting position. Keeping your forearm perpendicular to your torso at all times, internally rotate your shoulders, bringing your forearms towards each other in front of you. To avoid hitting your dumbbells (and to increase the range of motion) alternate which hand is above and below each time.
• Lateral Overhead Triceps Extensions: (tones the triceps long head and increases shoulder stability) extend the arm over your head so that the forearm is perpendicular to the floor and your biceps is next to your head. Rotate your wrist so that the palm of your hand is facing forward and your pinkie is facing the ceiling. The other hand can be kept fully extended to the side. This will be your starting position. Moving only your forearm, exhale as you contract your triceps and bring your arm into full extension overhead. Inhale as you, slowly lower the dumbbell back next to your head keeping your upper arm (shoulder to your elbow) stationary, pause when your triceps are fully stretched.
  Set 1 (111): think “up for 1, hold for 1, down for 1”
  Set 2 (311): think “up for 3-2-1, hold for 1, down for 1”
  Set 3 (113): think “up for 1, hold for 1, down for 3-2-1”
• Triceps Kickbacks: (tones up the backs of the arms) Squeeze your booty, and hinge forward from the hips. It is super important to keep a straight neutral spine (avoid arching your lower back!), and keep your chin tucked (think double chin). I personally like to stand in a sort of lunge position: with your front right knee bent, right hand comfortably resting on your front right thigh, left leg is extended back, and dumbbell is in your left hand with your palm facing your torso. Keeping your left forearm glued to your left side. Your forearm should be about perpendicular to the floor (this is your starting position). From here hinge at the elbow, squeezing your triceps to send the weight behind you, extending your arm back. Return to starting position! Exhale when you kick it back, and inhale when you return to starting position J
• Single-Leg Overhead Triceps Extension: (tones up the backs of the arms and challenges your core) While balancing on one leg, hold a dumbbell (or two like I did) straight overhead, slowly lower forearm towards head, then raise the dumbbell overhead again. Do this for 1 minute, raising up for a count of 3, holding straight up overhead for 1, then lowering back down towards head for 1.
• Lateral Triceps Extension: standing up straight, laterally raise your arms up and out to your sides. Keeping your palms parallel to the floor (this is your starting position). Hinging from your elbows, bring the dumbbells in towards your center in front of your chest, pause, and then slowly extend forearms back to arms length (starting position). The challenging part here is to keep your arms parallel with the floor throughout each set. Remember: Think of your arms like hinges – your forearms should be the only things that move during this exercise!
• Lateral Biceps Hammer Curl: Same starting position as previous exercise: Standing up straight, laterally raise your arms up and out to your sides. Except for this one, turn your palms so that your pinkie is closest to the floor, your weights should be perpendicular to the floor (this is your starting position). Perform a hammer curl: hinging from your elbows, bring the dumbbells in towards your head, pause, and then slowly extend forearms back to full arms length (starting position). Again the challenging part here is to keep your arms parallel with the floor throughout each set. Remember: Think of your arms like hinges – your forearms should be the only things that move during this exercise!