Hey, It’s Arm Day

Written by  //  June 13, 2013  //  Sweat Circuits  //  2 Comments

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Adidas athlete and co-founder of The Body Challenge, Salma Branford shows you how to tone your arms with this strength-training workout

THE PLAN
After doing the “Hey, It’s Leg Day!” workout, follow up with this routine at your next gym session.

DUMBBELL CURLS
DIPS
LAT PULLDOWN

DUMBBELL CURLS
Stand up straight with your feet about hip-width apart. Hold a 6kg or 9kg dumbbell in each hand down at your sides with your palms facing your body. Keep your elbows in. Curl the dumbbells up towards your shoulder, then press your arms straight above your head with your palms facing forwards. Return to start with the same range of motion.
SWEAT IT: Do 3 sets of 12 reps.

DIPS
Keeping your elbows at your side, lower yourself until your triceps are parallel to the floor. Once you hit parallel, explode back up until just before you’re able to lock your elbows. By not locking your elbows, you keep the tension in your muscles and don’t damage your joints.
SWEAT IT: Perform 10 reps for 3 sets. Beginners can use an assisted dip machine to start with.

LAT PULLDOWN
Sit on the seat and adjust the thigh pads so that the quads sit comfortably under the support (this is to prevent the knees rising up as you exert effort to pull the bar down). Adjust the weight according to your strength. Grasp the cable bar with a wide overhand grip, knuckles up and sit on the seat with thighs under the support. Keeping your back straight, pull the bar down to chin level or a little lower in a smooth movement while squeezing your shoulder blades together.
SWEAT IT: Repeat for 3 sets of 12 reps.

 

Personal trainer Salma Branford (www.thebodychallenge.me) Photographer Chito Pachica (http://www.chitopachica.com/) Make-up Huda Beauty (http://hudabeauty.com/) Hair The Doll House (http://thedollhousedubai.com/) Clothing Adidas

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