| FITNESS FORUM |

Summer calls for short sleeves, which clamor for toned biceps and triceps

By R.J. Ignelzi

Are you armed for summer?

As the weather heats up and long sleeves peel off, upper arms are once again exposed. Triceps and biceps have been hibernating for the last few months, cloaked under warm wool sweaters and jackets. It's time to wake up the limbs and tone up those muscles with a few exercises that will have your guns blazing.

•  Hammer curl with supination:

Works the biceps. Hold the weights to your sides, palms facing your thighs, and elbows tucked in. Lift weights one at a time, turning the weight so your palm is facing up as it nears the chest. Squeeze the biceps. Bring the weight back to your side turning it so your palm is facing your thigh again. Keep the movement slow and controlled without swinging the weights or upper body.

Do two to three sets of 12 to 15 hammer curls for each arm.

•  Seated incline biceps curl:

Works the biceps. You can use stretch tubing anchored in a doorjamb or around a high pole or dumbbells for this exercise. Sitting up straight with arms held out in front of you at a 90-degree angle, move the weights or tubing toward you in a slow, controlled motion. Keep the elbows high and don't move the upper arms. Try not to arch the back.

Do two to three sets of 12 to 15 seated incline curls.

•  Triceps push-down with stretch tubing:

Works the triceps. Securely anchor stretch tubing in a doorjamb or around a high pole. Grasp tubing in each hand with palms facing down, elbows bent at 90 degrees and arms close to the body. Without moving your upper arms, slowly lower the tubing so your arms are straight down at your sides. Reverse the movement, bringing your lower arms up to a 90-degree angle and repeat. Make the movements slow and controlled. Keep your abdominal muscles tight and your chest up.

Do two to three sets of 12 to 15 push-downs.

•  Biceps curl with weights:

Works the biceps in the upper arm. Using weights, a barbell or a weighted bar or pole, start with arms at your sides, palms facing forward and elbows close to your body. Slowly lift the weights toward your chest and then down. Lift the weights in a controlled movement, without swinging. Engage the core muscles and try not to arch your back.

Variation: To work a different part of the biceps, perform the curls with your arms angled out and the elbows close to the body.

Do two to three sets of 12 to 15 curls.

•  Triceps push-up:

Works triceps. On bent knees, get into push-up position with arms held close to the sides of your body and hands pointed out. Slowly lower yourself almost to the ground, keeping the elbows as close to the body as possible. Reverse the movement, and push up slowly. For added challenge, try this exercise in a full-body position, resting only on your toes and hands.

Do two to three sets of 12 to 15 push-ups.

•  Lying overhead triceps extension:

Works triceps. Using a weighted bar, dumbbells or barbell, lie on your back with arms facing skyward. Keeping the upper arms tucked in and perpendicular to the body, lower the weights slowly toward your forehead until your elbows form a 90-degree angle. Palms are facing up. Reverse the movement slowly.

Do two to three sets of 12 to 15 extensions.

•  Triceps kickback with weights:

Works the triceps. Bend over at the hip, keeping the back straight and supported by putting one hand on your thigh. Hold a weight in the opposite hand with your palm facing in, the upper arm should be held high and the elbow close to the body. Without moving the upper arm, extend the lower arm, lifting the weight back. Keep the movement slow and controlled. To get the benefit of the full extension, avoid using a very heavy weight.

Do two to three sets of 12 to 15 kickbacks for each arm.