Right to Bare Arms - a BeFit Shoulder/Tricep/Bicep/Wrist Workout

Let's face facts:
When you're feeling good about yourself -- undoubtedly, because you're taking a pro-active approach to your heath -- it shows. Whether it's the after-glow of a vigorous cardio workout, the pump from resistance training or the overall flexibility from stretching, we feel oh-so-goooood!

Here's a short list of upper body exercises for those among you who might be donning the strapless dress or halter top this Holiday season. So go for it and bare those beautifully-buffed arms!
Marie G. Ferraro, ACSM Certified, CCRP/BeFit Personal Trainer

Repetitions: 3 sets of 12; light weight
Pace per repetition: slow & controlled
2 sec up; contract the working muscle, pausing 1-2 sec at top of the movement; 4 sec return to start

(1) SHOULDER PRESS
Prep: a) Sit for additional lower back support with shoulders, hips, knees, ankles in alignment OR b) Stand w/feet hip-distance apart, soft knees, (i.e. slight bend). Whether sitting or standing; draw your navel to spine.

Bend elbows & raise them parallel to shoulder height, palms facing outward. Draw shoulders back & down (away from ears).

Movement: Press dumbbells overhead in an arc just above the crown of your head. Arms extend but elbows are not locked. Pause at the top, then return slowly to the starting position. Emphasize the push upward with your shoulders and control the downward motion.

(2) BICEPS CURL
Prep: a) Sit for additional lower back support with shoulders, hips, knees, ankles in alignment OR b) Stand w/feet hip-distance apart, soft knees, (i.e. slight bend). Whether sitting or standing, draw your navel to spine.

Extend arms along each side, maintaining contact w/your sides throughout movement. Do not let elbow migrate away from the sides of your ribs. Palms can face inward or outward. Draw shoulders back and down from ears.

Movement: While bending your elbow, simultaneously or alternately, curl dumbbells up toward shoulder. Pause at the top as you squeeze your bicep muscle, then slowly lower dumbbells to starting position. Fully extend arms, i.e. no crease or bend to your elbows.

(3) BENCH DIP FOR TRICEPS
Prep: Sit sideways on a bench and grip the side edge with hands shoulder-width apart. Bend knees to 90-degrees or extend legs straight in front with your heels on the floor. Move forward until the hips are off the bench. Keep shoulders away from ears before you initiate any movement.

Movement: Slowly lower hips toward the floor, then press up to full arm extension without locking your elbows.

(4) WRIST CULRS & REVERSE CURLS
Prep: Kneel facing a bench or ottoman or sit bending forward with forearms on thighs. Hold a dumbbell in each hand or use a weighted bar. Either way, wrists should be just off the bench or hanging off your knees.

Palm facing up (underhand grip) for wrist curl. Palm facing down (overhand grip) for reverse curls.

Movement: For wrist curls, let the dumbbells or bar drift down toward your fingertips and then bend your wrist as you grip and curl upward and inward For reverse curls, grip dumbbells/bar tightly as you bend wrists downward and away from you, then curl backward again toward you. For both exercises, slowly curl the dumbbells/bar through the full range of motion and return to the beginning position.