Men’s Fitness UK – October 2019

4. STANDING
   SUPINE CURL TO
   PRONATE CURL

MUSCLES WORKED:

Biceps, Forearms, Traps

Sets: 3-4

Reps: 8-12

Rest:60-90secs

Standing with a

dumbbell in each hand

(palms facing up) and your

elbowsslightlyflexed,curl

theweightsup.

Squeeze at the top and

then turn your hands over

soyourpalmsarenow

facingthefloor.

Slowly lower the

weights with control, turn

your hands over again at

the bottom of the move

and go into the next rep.

5. DUMBBELL
   CROSS-
   BODY TRICEP
   EXTENSION

MUSCLES WORKED:

Triceps, Delts, Traps,

Forearms, Pecs

Sets: 3-4

Reps: 6-8

Rest:60-90secs

Lying on a fl at bench,

hold a dumbbell in one

hand and press the

weight up to the start

position, with your palm

facingdowntowards

yourknees.

Keeping your

shoulders tucked

under and your upper

arm still (with your

palm still facing your

knees), slowly bend at

the elbow so that the

weight comes down

andlightlytouches

youroppositepec.

Pause, then squeeze

your tricep while

straightening out your

arm to the start position.

Then go again.

ARMS WORKOUT