Michelle Obama makes headlines about everything from her impeccable style to her growing campaign against childhood obesity. But the one thing that seems to always have everyone up in arms, are, well, Michelle’s own arms.
So how does she get those amazing biceps? Lots of cardio and lifting, with a focus on triceps exercises and hammer curls, according to her trainer, Cornell McClellan.
Will Noel of Mint DC says his clients’s requests used to be to get Jessica Biel’s toosh, but they’ve since moved on to getting “Michelle Obama Arms.” If you want to give off the same message of power, try these ten exercises using dumbbells, a body bar, and a body band.
Exercise 1: Bicep Curls
Muscles worked: Biceps
Reps: Three sets of 10 to 15
Stand with your feet no more than hip-width apart. Hold each dumbbell at your sides, with your palms facing forward. Bending your elbows, lift the dumbbells up towards your chest slowly. Lower your arms to starting position and repeat.
Exercise 2: Hammer Curls
Muscles worked: Biceps
Reps: Three sets of 10 to 15
Stand with your feet no more than hip width apart, or with one leg in front of the other. Hold each dumbbell at your sides, with your palms facing in. Bending your elbows, lift the dumbbells up toward your chest slowly. Lower your arms to starting position and repeat.
Exercise 3: Front Raise
Muscles Worked: Shoulders
Reps: Three sets of 10 to 15
Hold the body bar with hands slightly more than shoulder width apart, palms facing out, and at chin height. Stand no more than hip width apart or with one foot in front of the other. Lift the bar up above your head. Slowly lower it to starting position and repeat.
Exercise 4: Tricep Extension
Muscles Worked: Triceps
Reps: Three sets of 10 to 15
Lie down on a mat with knees bent. Hold the body bar with arms extended above your chest. Slowly bend your arms, bringing the bar down toward your face. Repeat.
Exercise 5: Bicep Curl With a Body Band
Muscles Worked: Biceps
Reps: Three sets of 10 to 15
Find an elastic body band with handles. Stick the body bar through the handles. Hold the band down using one foot. Standing with feet staggered and hands a little more than shoulder width apart on the bar, lift the bar toward your chest. Slower lower to starting position and repeat.
Exercise 6: Upright Row
Muscles Worked: Triceps
Reps: Three sets of 10 to 15
While standing, hold the body bar slightly more than shoulder width apart with palms facing in. Lift the bar to your chest. Lower it back to the original position and repeat. As you perform this exercise, your elbows should not surpass your shoulders.
Exercise 7: Push Up
Muscles Worked: Triceps and biceps
Reps: Three sets of 10 to 15
Lie down. Your hands should face palms down on the floor, directly under your shoulders. Keep your abs tight as you do a push up. Your body should form a straight line throughout the entire exercise.
Exercise 8: T Push Up
Muscles Worked: Triceps and biceps
Reps: Three sets of 10 to 15
Get in the same position as a basic push up. Go down into a push up. As you come back to starting position, twist your torso to the left while raising your left arm toward the ceiling. Repeat a push-up and switch to your right side.
Exercise 9: Body Dips
Muscles Worked: Triceps
Reps: Three sets of 10 to 15
Sit on the floor with your hands shoulder width apart, palms down. Knees should be bent. Raise your body up, using your hands and heels as support. Slowly dip your body toward the floor, bending your elbows back. Repeat.
Exercise 10: Arm Circles
Muscles Worked: Shoulders
Reps: Three sets of 10 to 15
Stand hip width apart with your arms extended out to your sides. Circle your arms forward. Repeat.
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