The arms are one part of the body that is most often on display, and they cannot be hidden. When it comes to having nicely toned arms, men and women are alike in this matter. Though, some are privileged enough to have inherited firm arms, others are not that genetically fortunate. Are you one of those unlucky ones? Well, here is an arm workout that can help you tone and draw out your biceps and triceps.
Budding strong arms are imperative to develop the rest of the upper body. The arms are engaged in most of the workout you perform on your upper body. Therefore, exercising your arms is not only beneficial to having good looking arms, but it will help you immensely when you exercise your chest, shoulders and back too.
Tips to remember while exercising your biceps
- Keep your elbows next to your torso and do not prop your elbows on your waist
- Keep tension on the muscle throughout the exercise
- Do not swing your arms while performing these drills
- Perform these exercises slowly
Standing biceps curls:
The next three exercises target the biceps muscle group (the front muscles of the upper arm) and the forearm muscles group. Perform them with controlled movement by not swinging your arm as you lift. Use weights that you can lift challengingly until the last stroke.
As illustrated, stand with feet shoulder-width apart with your arms rested on both sides of your body, and dumbbells held tight in your hands. Inhale as you contract your bicep muscles and raise your forearms to bring the dumbbells to shoulder level (don't touch the shoulders). Hold position for one or two seconds to bring the biceps’ contraction to the maximum peak, and then return to starting position slowly while inhaling. Do not straighten the arm entirely. Do 6 to 8 repetitions. Immediately, and without resting, start the next exercise.
Standing hammer curls:
Assume the same standing position as in previous exercise, and rotate the dumbbells so your palms are facing each other. Exhale and contract your biceps and forearms to raise weights to shoulder level. Hold position for one to two seconds, inhale as you return to the starting position. Do 6 to 8 repetitions. Move on to the next exercise without resting.
Biceps curl twist:
Maintain the same posture as in previous exercise; exhale as you raise your forearm, simultaneously rotating the weights as you lift to get your palms facing your chest. Continue the motion up by raising your elbows. Squeeze your biceps, hold position for one or two seconds, return to the starting position while you inhale. Do 6 to 8 repetitions. Rest for 2 to 3 minutes, and then repeat the drill 3 to 4 times.
Tips to remember while exercising your triceps
- Make sure to use the right weights, so you will not have to cheat
- Stretch your triceps when you are resting
- Squeeze your triceps and work slowly through the whole range of motion
- Keep the resting time to the minimum
Lying triceps extensions:
The next three exercises target the triceps muscle group (the muscles on the back of your upper arms). Try to have a partner or a spotter to help you, or perform these exercises in front of a mirror to ensure similar posture as illustrated.
Lie on a flat bench (or on the floor) with your legs bent and rested. As illustrated, extend your arms above your chest, in a parallel position with a dumbbell in each hand (use challenging weights). With your palms facing each other, and without moving your shoulders, bend your elbows and lower the weights towards your ears without letting the dumbbell touch the bench. Contract your triceps, hold for one or two seconds and return to starting position as you exhale. Do 8 to 10 repetitions. Move on to the next exercise without resting.
Stand with feet shoulder-width apart and knees slightly bent. As illustrated, lean forward and keep your back straight; hold dumbbell in each hand and then set right by your sides close to your buttocks, with bent elbows at a 90 degree angle. Contract your triceps and straighten you arms by kicking them back without moving your shoulders as you exhale. Hold for one or two seconds and slowly return to the starting position as you inhale. Do 8 to 10 repetitions. Move on the next exercise without resting.
Triceps dumbbell extentions:
As illustrated, stand with feet shoulder-width apart, arms straight above your head with a dumbbell in each hand, and palms facing each other. Keep your knees slightly bent to ease the pressure off your lower back. Without moving your shoulders, bend your elbow to lower the weights; hold for one or two seconds, contract your triceps to return to the starting position as you exhale. Do 8 to 10 repetitions. Rest for 2 minutes and repeat the three exercises 3 to 4 times.