Samara Donald is: The Gym Coach

Make the most of your workout!

A blast from the past – looking for a new upper body move? Try my “bionic arms” for super toned biceps, shoulders, and triceps.

Samara Donald is: The Gym Coach

This workout will engage all of your arm muscles in one move, to develop your own bionic arms!

Muscles worked: bicep, triceps, shoulder
Time to complete: 8 minutes
You will need: A pair of medium to heavy dumbbells (10-15 lbs)

Arms - Bionic Arm (start)Arms - Bionic arm (mid1)Arms - Bionic arm (mid2)Arms - Bionic arm (end)

  1. Begin by standing with your feet wider than shoulder width, toes pointed out at a 45 degree angle and dumbbells at your sides.
  2. Keeping the upper part of your arm close to your body, turn your palms toward the ceiling (underhand grip on the dumbbells) and adjust the lower part of your arms so they are right on top of your thighs (outward slightly) – IMAGE 1.
  3. Perform half of a bicep curl – raise the dumbbells toward your shoulders – IMAGE 2.
  4. From here, do a shoulder press – turn the dumbbells toward the ceiling into a “W” formation (IMAGE 3) then…

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This entry was posted on March 15, 2013 by in fitness.
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