Fitness plan: Best bicep workout for women

weighted-jump-rope

Weighted jump rope

How to: 

  • Stand with feet hip-width apart, a dumbbell in each hand.
  • Bend elbows by ribs about 90 degrees so that forearms point out to sides, palms facing forward.
  • Jump up and down a few inches off the floor, drawing small circles with dumbbells as if twirling a jump rope.
  • Do 2 sets of 20 jumps.





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