The Best Moves For Strong And Sexy Bis & Tris
Hey babe! Grab your dumbbells and lift ‘em to the sky — this workout is all about your gorgeous arms!
In your Tone It Up app today, our girl Chyna is ready to crush an amazing upper body workout with you! With each move, you’ll burn your biceps, torch your triceps, and boost your confidence while doin’ it! Make sure to check out the full 20-minute workout in your Tone It Up app, where you’ll also get some quick bursts of cardio too!
For a preview of the sculpting exercises, try these 4 dumbbell moves for sexy bis and tris. And don’t be scared to go a little heavier, babe! The harder you work, the more you’ll burn out those muscles, building a stronger, leaner upper bod! Now let’s flex ~ and remember to checkin with us on Insta #TIUteam!
4 Moves to Sculpt Your Biceps & Triceps
Put those bis and tris on blast babe ~ you’ll want to show ‘em off after this strength routine! Do each exercise below and repeat for another round. Grab a heavier set of weights if you’re up for it, just maintain solid form! You get both your legs and core involved for a move, too, so embrace that full-body burn and feel strong from head to toe!
Sculpts your biceps!
Begin standing with a dumbbell in each hand, arms down by your sides and palms facing up. Bring your weights up halfway to shoulders, elbows stopping at a 90-degree bend. Lower the weights back down. Do 7 reps. Then, starting with the weights at a 90-degree elbow bend, curl them up to your shoulders. Lower back down, stopping at the 90-degree bend. Do 7 reps. Next, with weights starting all the way down, curl them up all the way to your shoulders. Lower them back down. Repeat for 7 final reps.
Do 21 reps total.
Curtsy Lunge + External Rotation
Sculpts your biceps, shoulders, and legs!
Begin standing with feet hip-width apart, holding a dumbbell in each hand, palms facing up. Step back with your right foot on a diagonal, so your right foot lines up with your left shoulder. Lower into a lunge position, bending both knees to 90 degrees. As you step back to your lunge, curl the dumbbells up halfway so elbows reach a 90-degree bend. Holding the lunge and the elbow bend, rotate your shoulder blades outward, squeezing them together and bringing your forearms out to the sides. Then, bring the dumbells back together in front of you. Next, step back up to stand as you straighten out the arms. Repeat.
Do 10 reps, then switch legs.
Sculpts your triceps!
Begin in a seated position with two dumbbells placed behind you. Place one hand on each dumbbell, wrists under shoulders, and palms facing each other. With your knees bent and feet planted, lift your hips up. Slowly bend the elbows to lower your body toward the floor, aiming not to let your hips drop too much (movement should come from the arms). Then press back up, straightening the arms. Repeat.
Do 15 reps.
Tricep Extension + Leg Lift
Sculpts your abs and triceps!
Begin lying on your back, holding a dumbbell in each hand with palms facing each other. Lift your legs straight up toward the ceiling and straighten your arms up toward the ceiling. Slowly lower your legs toward the ground, keeping your back flat against the mat. At the same time, bend your elbows, bringing the weights toward your face. Make sure to keep the shoulders steady. Lift your legs back up as you straighten your arms. Repeat.
Do 15 reps.