March MATness – Arm Weights Series Biceps

With tank top season around the corner……..hopefully, the standing arm weights are a great add on to the mat work. You will only need a light weight of 2-3lbs to make these exercise effective. The more that you can actively put the work into your own body the heavier those 2-3lbs will feel!

Bicep Curls Front 

1. Stand on the mat with the legs firm and actively squeezing together, weight shifted slightly to the forefoot
2. Zip up the waist and focus on proper alignment and posture as you move
3. Bring the arms up to a 90 degree angle in front of the body with the top of the arm parallel to the floor – make sure the shoulders don’t round forward
4. Inhale as you extend the arms away, exhale and you squeeze back to center
5. As you move the arms, feel as though you are pressing through or against heavy resistance. Repeat 10x

Bicep Curls Side

1. After you have completed the bicep curls front go right into bicep curls side
2. Bring the arms to the side at a 90 degree angle, keeping the upper arm parallel to the floor and the palms facing your head
3. Inhale press the arms away, exhale pull the arms back to center. Repeat 10x