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The best exercises for defined biceps

  • 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)

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 



Read more at DailyMail.co.uk


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