Perhaps the most toned and elegant female biceps ever belonged to Linda Hamilton in “Terminator 2”. Who can forget watching her easily, yet slowly, lift her entire body in elegant pull-ups as her biceps flexed? To develop this kind of upper body strength requires powerful workouts and “Fitness” magazine suggests top 10 bicep exercises that will have us doing pullups like Linda.
Here are the exercises:
* Dumbbell Curl
* The Cobra
* Chair Dips
* Forearm Plank
* Balanced Core Strengthener
* Push-up on a Ball
* Pullovers With Dumbbells
* Sun Salutation Variation 1
* Hover Rotation
* Traveling Power Squat
Dumbbell Curl: Hold a 5-pound weight in both hands, arms parallel to the floor with your elbows close to your body. With your palms facing upward, slowly move one arm toward your shoulder and back down for 8 repetitions. Repeat with the other arm and then raise both arms together for a total of 24 reps.
The Cobra: Lie face down on a mat, hands flat on the floor near your chest. Slowly push up, raising your head and shoulders into the air, holding for two seconds. Return to your mat and repeat 8-12 times.
Chair Dips: Choose a heavy chair that can support your entire weight and then sit on its edge, feet together on the floor. With your arms at a 90 degree angle, slowly ease forward off the seat and lower yourself to the floor. Repeat seven more times.
Floor Pullup: Lie on your back with your head and shoulders beneath a sturdy table. Keeping your hands in line with your shoulders, grasp the table edge and pull yourself up slowly. Your neck must be straight and your abs tight. Repeat 12 times.
Forearm Plank: Lower yourself to the floor, arms flat and knees bent. Keeping your body very straight, rise up onto your toes and hold your position for 15-20 seconds. Rest for 30 seconds and repeat twice more. Increase the number of forearm planks as you grow stronger.
Balanced Core Strengthener: Standing with your hips square, raise your arms above your head as you lift one leg behind you as high as possible while maintaining your balance. Keep your arms straight and close to your ears as you hold this posture for 20 seconds and then rest for 30 seconds. Alternate the leg raises and repeat 6-12 times.
Push-up on the Ball: Rest your stomach on an exercise ball. Walk your hands out until only your thighs are touching the ball. Bend your elbows and lower your upper body to the floor, holding for three seconds, then push back up making sure your elbows never lock. Repeat 5-15 times.
Pullovers With Dumbbells: Grasp a 5-pound weight in both hands and raise it over your head and back to your chest. Moving the weight slowly will have the greatest effect on your biceps. Do 10-15 repetitions.
Wrist Rotation: Hold a 1 or 2 pound weight in each hand and raise your arms in front of your body, keeping them at shoulder height. Rotate your wrists inward and outward, being careful not rotate too far. Repeat for one minute.
Weighted Punch: Gripping a 1 or 2 pound weight in each hand, bend your arms so that they are close to your body and the weight is near your shoulder. Without straightening your elbow, quickly thrust one arm high into the air. Alternate raising your arms for 60 seconds, increasing your speed as you proceed.
Move over, Linda. Here we come!