Summer Shape-Up Firming upper arms

By Cathy Stovell

Published Jul 17, 2012 at 8:31 am (Updated Jul 17, 2012 at 8:31 am)

Tricep toner: Keep back flat and elbows high in the start position for dumbbell kickbacks.
: Olympic Club personal trainer Don Peden shows the arm extension in the dumbbell Kickback exercise.
Arm twisting: Many people fail to twist their fore-arm when extending their arm thus losing much of the benefit of this exercise.

To help you get your muscles toned in this season Body & Soul is featuring one exercise every week. We’ve consulted with personal trainers on the Island and each week one of them explains an exercise for a specific muscle or group of muscles. In every case the exercise is simple enough for you to do at home so there’s no excuse for you not to at least try.

This week Don Peden, of the Olympic Club, shows how to do dumbbell kickbacks to firm the muscles of the upper arm. Visit www.royalgazette.com for his demonstration video.

Exercise: Dumbbell kickback

Muscles used: triceps

Technique:

1) Bend at the waist with knees unlocked, not bent not straight

2) Keep back flat not arched

3) Bend elbows keeping them high

4) Slowly straighten the elbow by pushing the forearm back

5) As you straighten the arm twist the forearm, bringing the palms face up

6) Hold for a few seconds

7) Slowly re-bend the elbow

8) Repeat steps four to seven, 20 times

Dr Peden recommends dumbbell kickbacks be preceded or followed by an exercise that works the biceps muscle. This combination should be done at least twice a week.

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Published Jul 17, 2012 at 8:31 am (Updated Jul 17, 2012 at 8:31 am)

Summer Shape-Up Firming upper arms

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