Bicep extensions

Muscles worked

You need

How to do it

1. Stand tall with your elbows bent and your fists up by your shoulders.
2. Extend both arms straight out in front of you at shoulder height, opening your hands as you go, then curl them back in to the starting position.
3. The trick is tension: squeeze your arms through both directions as though you're pushing and pulling against real resistance - without the squeeze, it's just waving.