Cameron Diaz’s Awesome Arms Workout
You’ll Need: Exercise mat, bench, 5-8 lb. dumbbells
How it Works: Bass’ arm workout combines intense strength training moves to work the biceps, triceps, shoulders, and more. Complete 12 to 15 reps of each move, max. If you can do more, you should add more weight.
1: Triceps Dips
Position your hands shoulder-width apart on a secured bench or stable chair. Move your rear in front of the bench with your legs bent and feet placed about hip-width apart on the floor. Straighten out your arms and keep a little bend in your elbows.
Slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat.
2: Dumbbell Kickbacks
Grab a dumbbell with your right hand and position your left knee and hand onto a flat bench. Keep your arm tucked into your side at a 90- degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the dumbbell back to the starting position. Repeat.
3: Biceps Curls
Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of your thighs. Squeeze the biceps and bend your arms, curling the weights up towards your shoulders. Keep your elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom. Repeat.
4: Rotating Biceps Curls
Sit toward the front of bench with your feet flat on the floor about hip-width apart. Hold one dumbbell in each hand so that your elbows and upper arms are snug against the sides of your body. Your forearms should be extended straight down at your sides with your palms facing in towards your thighs. Exhale and raise the dumbbell in one hand towards your shoulder by bringing your forearm up.
Rotate your forearm in a smooth motion as you lift the dumbbell so that your thumb turns toward to the outside of your body. Your palm should be directly in front of your shoulder in the lifted position. Pause with the dumbbell in front of your shoulder, but not touching it for the count of one. Inhale and slowly lower the dumbbell by rotating your forearm so that your palm faces your thigh in the starting position. Repeat.
5: Hammer Curls
Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs. Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom. Repeat.
6: Lateral-to-Front Dumbbell Raise
Stand with feet hip-width apart, holding dumbbells at sides. Keeping elbows slightly bent, raise arms out to sides to shoulder level. Keeping arms raised, bring weights in front of body, arms extended. Follow the same path to return arms back to sides, then lower to start position. Repeat.
7: Reverse Fly
Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. Repeat.
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