- Personal trainer Nadya Fairweather advised the best exercises for your biceps
- Shona Wilkinson advised pairing the workout with a diet high in Creatine
- Stylist Liz Hemmings shared the best fitness wear for the routine
WHAT TO DO
To add definition to your biceps, try a seated curl, says personal trainer Nadya Fairweather (u-shape.co.uk). Sit with your back straight and shoulders above your hips. Hold a weight in each hand, with palms facing up.
Pull the weights up towards your shoulders and then slowly lower them, keeping the elbows ‘soft’, or slightly bent, even when your arms are extended. Use weights that let you feel the muscles working after 12-15 repetitions. To challenge yourself, stand and try curls balancing on one leg.
Celebrity personal trainer Nadya Fairweather, recommends this seated curl exercise for adding definition to your biceps.
Shona Wilkinson advises a nutrient-rich drink such as chocolate milk when exercising (file image)
WHAT TO EAT
If you want to strengthen your upper arms, make sure to eat plenty of muscle-building foods, says nutritionist Shona Wilkinson (Shona wilkinson.com). Creatine is an organic acid that can enhance muscle growth.
Beef burgers are a great source, provided you make your own with pure beef — one pound of beef has around 5g of creatine. Spinach contains phytoecdysteroids, which also aid muscle growth.
And chocolate milk is a great post-training breakfast or snack. It contains all the nutrients required to stave off exhaustion and increase your exercise output — enabling you to spend even longer on those curls!
WHAT TO WEAR
To complete your workout, invest in the right fitness wear to ensure maximum comfort and performance during your exercise routine. Look for breathable materials that wick away sweat, such as polyester or nylon, and avoid cotton as it can become heavy and uncomfortable when wet.
Compression clothing can also be beneficial for muscle support and recovery, and don’t forget to choose shoes with good support for your feet and ankles. With the right gear, you can focus on your form and technique without any distractions, and get the most out of your bicep-building workout.