Denise's Daily Dozen (41 page)

3. Bicep Curls with Tweaks

Tiny tweaks in your hand position mean you hit all the areas of the biceps for beautiful, chiseled arms.

  Stand with your feet together and knees slightly bent. With a dumbbell in each hand and palms facing forward, extend your arms straight down in front of your body.

  Lift your arms up toward your shoulders. Return to the start. Maintain good posture and pull your abs in as you lift. Time: 30 seconds.

  Continue bicep curls, but turn your hands so your palms are facing each other for hammer curls. Time: 30 seconds.

4. Shoulders Medial Delts

Think defined, movie-star shoulders.

 
FRONT RAISES
: Stand with your feet together and knees slightly bent. Hold a dumbbell in each hand with your arms extended straight down in front of your body. Lift one arm up to shoulder height and then return to the start before lifting the other arm. Continue alternating. Time: 30 seconds.

 
CHALLENGE:
Lift both arms at the same time.

 
LATERAL RAISES
: Alternate lifting your arms out to the side to shoulder height. Time: 30 seconds.

 
CHALLENGE
: Lift one arm out to the side and one arm in front at the same time. Alternate which arm goes in front and which goes to the side. You can also try lifting your arms out to the sides on a diagonal so they look like a V.