Stay Fit for Summer: Build Gun-Show Biceps

Have you been prepping for summertime arms? If so, here's your chance to keep those lean biceps strong. If not, the following moves will help you build strong, sleek arms that you'll want to show off outdoors (and not just flexing in front of the mirror).

The bicep is the muscle that connects your forearm and shoulder. When it contracts, it pulls the forearm up and rotates it outward. Exercises that strengthen the bicep muscle are important to include in your fitness regimen. This will help you perform daily movements, such as lifting groceries, carrying a child, pushing a door open, moving furniture or heavy objects, brushing your hair, etc., with ease.

These two moves are not your traditional bicep exercises. The Reverse Bicep Curl and Arnold engage other muscles, so you get the added bonus of strengthening multiple muscles at once.

Stay fit for summer

Reverse Bicep Curls

Stand tall with your feet hip-width apart. Grab a set of dumbbells (newbies, start with 5 or 8 pounds, and only add more weight if you can complete the moves with proper form), and hold the dumbbells with your palms turned toward the ground. Bring your elbows in toward your waist, and lift your forearms up, creating a 90-degree angle. From here, lift up toward your bicep. Lift slowly, hold for two counts once you've reached your bicep, and slowly lower to the start. Repeat.


Stand tall with your feet hip-width apart with a slight bend in your knees. Hold a set of dumbbells with your palms facing forward. With your elbows tucked into your waist, lift the dumbbells up toward your bicep (a traditional bicep curl). Now move your elbow up so they are parallel to your shoulders; the dumbbells should be aligned with your head and your palms should face you. Next, move your elbows out so they are in one straight line with your shoulders, keeping the 90-degree bend in your elbows. Engage your core and press the dumbbells up over your head (a shoulder press). Reverse all the moves in the same order until you get to the start position. Then repeat.

About Stay Fit For Summer

Each week from June 2 to August 29, the Stay Fit for Summer series will offer a creative fitness circuit and healthy recipe to help you maintain your beach body. So get ready for your healthiest summer yet. Warning: You may never want to take your swimsuit off again.

Pair this workout with our Sweet Chipotle Grilled Peaches.

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