Renowned for her grace and composure, Rosie Huntington-Whiteley credits a basic yet efficient dumbbell program for her toned arms.
Designed for both novices and fitness buffs, this workout is ideal for anyone trying to develop arm strength and definition. “I think in keeping things simple and consistent is great. Rosie emphasises form above weight you are lifting.
1. Curls for the bicep muscles
Starting with the fundamentals, bicep curls Rosie advises stressing good form and working with light dumbbells. She counsels “keep your elbows close to your sides and control each movement.” Feel the heat with each curl as your biceps work through three sets of twelve to fifteen reps.
2. Extension of Triceps
Rosie loves tricep extensions for targeting the back of your arms. Holding one dumbbell with both hands above your head, gently descend it behind you and then straight forwardly stretch your arms. “This action tones the triceps quite nicely,” Rosie says. For obvious results, do three sets of ten repetitions.
3. Lateral Elevation
Key for a well-rounded shoulder workout are lateral lifts. Standing with your feet shoulder-width apart, grab a dumbbell in each hand and raise your arms out to the sides until they run parallel to the floor. “It’s a little action, but it works magic for sculpting your shoulders,” Rosie says. Try for three sets of twelve to fifteen repetitions.
4. Pressing the shoulders
Rosie advises shoulder presses to balance off the program and help one finish strong. “It tones your whole upper body, not only the arms,” she says. Standing or seated, press the dumbbell with each hand upward. Set three times ten to twelve repetitions.
