Halters are all about arms. Buff yours up with these exercises.
The following workout routines (with variations for both gym and home workouts) were developed by Bonne Marano, a certified personal trainer in New York City, to help you get strong and look great in your wedding gown. Please remember, when you try this or any other new fitness regime: safety first! If you're not sure you understand an exercise please seek out a qualified fitness professional who can check your form in person.
In the Gym
First, warm up for 5 to 10 minutes by jumping rope, walking on a treadmill, or anything else that gets your muscles moving. Then do three sets of each of the following exercises. Be sure to adjust the suggested weights based on your personal ability.
Cable Bicep Curl
The set-up: Attach an easy curl bar to the low pulley on the cable. Start with a weight of 10 to 15 pounds. Stand with good posture, legs hip width apart and knees slightly bent. Grab the easy curl bar with your palms facing up.
The movement: With your elbows slightly forward, curl the bar up by bringing your palms toward your shoulders. Lower the arms slowly so that they fully extend without locking the elbows. Repeat 15 times
Body Bar Curl Against a Pole
The set-up: Pick up a 12 to 18 pound body bar (depending on strength), palms up. With the arms shoulder distance apart, lean against a pole or a wall.
The movement: Standing firmly against the wall to keep your back erect throughout a full range of motion, curl the body bar up toward your shoulders. Lower in a slow controlled motion and repeat 15 times. Use a variety of grips (wide, medium, and close) to target different areas of the bicep.
Standing Two-Arm Cable Curl
The set-up: Attach single handles to the high pulleys on the cable machine. Use 10 to15 pounds on each side of the cables. Stand in the center of the two pulleys with good posture. Fully extend your arms without locking the elbows. Keep your arms elevated and parallel to the floor. Raise your elbows just slightly to fully contract the biceps.
The movement: Contract the bicep and curl the forearms in toward the shoulder. Extend the arms in a slow controlled motion to full extension. Repeat 15 times.
Tricep Pressdown
The set-up: Attach a straight bar to the high pulley on the cable machine. Set the weight at 15 to 20 pounds. Stand facing the cable with good posture, palms facing down on the bar. Bring the bar down, keeping the elbows next to your waistline. The area from the shoulder to the elbow should stay stationary throughout the exercise.
The movement: With the forearms parallel to the floor, push the bar down until the palms are just above the thighs. Squeeze the triceps at the bottom of the movement, and hold for a count of two. Slowly bring the bar up to the start position and repeat 15 times.
Tricep Extensions
The set-up: Attach a straight bar to a low pulley on the cable machine. Start with 15 to 20 pounds on the machine. Set up a bench with a 30- degree incline facing the pulley. Lie face up on the bench with your feet on the floor. Grab the bar with pronated grip (hands on top, palms facing forward) and bring your arms above your head so that your elbows are in alignment to your shoulders and bent at 90-degrees.
The movement: Fully extend your arms straight up without locking your elbows and hold for a count of two. Slowly lower the arms to start and repeat 15 times.
Tricep Dip
The set-up: Sit, with good posture and with your legs extended, on the edge of a flat bench. Grasp the edge of the bench so that your fingertips face front and slide the buttocks off the edge so your weight is on your hands and heels.
The movement: Lower your buttocks toward the floor by bending at your elbows until the elbows are at shoulder level. Extend the elbows without "locking out" to complete the movement. Repeat 15 times.
At Home
Start by warming up for five to 10 minutes by jumping rope, marching in place, or anything else that gets your muscles moving. Then do three sets of each of the following exercises. Start using 5- to 8-pound dumbbells, but be sure to adjust the suggested weights based on your personal ability. Some of these exercises require a dyna-band or exercise tubing.
Dumbbell Bicep Curl
The set-up: Stand with good posture, feet hip-width apart, knees slightly bent, chest lifted, shoulders down and back. Hold one 8-pound dumbbell in each hand, palms facing up.
The movement: Curl the forearm up toward the shoulder and lower in a slow controlled motion. Repeat 15 times.
For variation, perform a Hammer Curl: Perform the exercise the same way, but hold the weights with palms facing the hips and thumbs facing up.
Concentration Curl
The set-up: Try this with one 8-pound or two 5-pound dumbbells in one hand. Sit toward the front of a chair with your legs apart. Lean forward and rest your elbow or forearm on the inside of your thigh to keep your arm stable. Lower the hand holding the weight between your legs.
The movement: Curl the arm up, squeeze the bicep and lower it slowly. Repeat 8 to12 times, then switch arms.
Dyna-Band or Exercise Tube Easy Curl
The set-up: Stand with good posture in the center of a Dyna-Band or exercise tube. Wrap the ends of the Dyna-Band around your hands, palms face up, or grab the handles of the exercise tube with the palms up.
The movement: Curl the arm up, squeeze the bicep and lower it slowly. Repeat 20-25 times or until the muscle is fatigued. If there is not enough resistance, continue to wrap the band around your hands to tighten it.
Tricep Dip
The set-up: Sit with good posture, legs extended, on the edge of a chair. Grasp the edge of the chair so that your fingertips face front and slide the buttocks off the edge so your weight is on your hands and heels.
The movement: Lower your buttocks toward the floor by bending at your elbows until the elbows are at shoulder level. Extend the elbows without "locking out" to complete the movement. Repeat 15 times.
Tricep Extensions
The set-up: Lie down on the floor, face up, knees bent and feet planted. Hold one 3- or 5-pound dumbbell in each hand with the arms extended straight up from the shoulders, palms facing each other.
The movement: Slowly bend both arms at the elbows to 90-degrees. The dumbbells should be in line with your temples. Fully extend the arms without locking the elbows. Repeat 15 times.
Dyna-Band Tricep Extensions
The set-up: You will need to wrap the Dyna-Band around the leg of a couch or bed. Position yourself on one knee facing away from the couch or bed. Hold the Dyna-Band in both hands and raise your arms above your head, biceps aligned next to your ears and elbows at a 90-degree angle. Lean slightly forward, keeping your back flat, and your chest lifted.
The movement: Fully extend the arms without locking your elbows. Repeat 15 to 20 times or until the arms are fatigued.
Workout copyright of Bonne Marano. Photo Credit: Tom Rauner.
