Biceps Curl With Triceps Squeeze Hold a light weight (about five pounds) in each hand, with palms up and arms at your sides, then slowly raise the weights to your shoulders for a biceps curl. When your hands are at your shoulders, contract your triceps, then rotate your wrists, so your palms face out, away from you, and slowly press the weights down. Once your arms are straight, slightly lift them up, behind and away from you, and squeeze your triceps again to finish the move.
Rump Roaster custom workout for Sworkit for iOS and Android. If you have the Sworkit app, you can import this workout directly into the app: http://m.sworkit.com/share?w=Rump-Roaster&utm_content=buffer0270d&utm_medium=social&utm_source=pinterest.com&utm_campaign=buffer