Ever since Michelle Obama came into the scene, she brought the toned arm back just like JT brought sexy back. My personal belief is, since most first impressions occur on the upper half of the body, your toned arms can have a lot to say! Not only do you look strong (duh) but healthier and more confident!
I feel like arms are the first thing I notice to get toned when I stick to a strength training routine (check out my How to Build 10-Pounds of Muscle post for more info on that!). It’s the best feeling to know that your routine is working and that you’re seeing the results you’ve been working so hard towards! While there are a whole host of arm exercises to get you where you want to be, I’ve compiled a list of the ones that have truly helped me to see the results that only motivate me to do better and work out more! Try them today and then challenge your bestie to an arm wrestle – I bet you’ll win!
1. Dumbell Bicep Curls – stand shoulder width apart holding dumbbells at your sides. Gently bring dumbbells up and down. Repeat 10 reps, 3 sets
Tips/Benefits: To REALLY target those specific muscles in your biceps, start your curl at a count of one and lower the dumbells at a count of three (i.e. ONE – dumbbells up. ONE. TWO. THREE. Dumbbells slowly lower). Believe it or not but the slower and controlled movements really help to target the muscles you’re after.
2. Tricep Extensions – stand shoulder width apart facing rope pull-down (I usually set my weight to 40 lbs but adjust to your liking or you can use dumbbells like I am in the photo above). Moving forearms only, gently glide rope up and down keeping core tight and arms close to your body. Repeat 10 reps, 3 sets
Tips/Benefits: Ensure your biceps are close to your side here – no winging it out!
3. Bent over Tricep Extensions – similar to above, you’ll be taking the rope overhead (or dumbbells) and gently extend forward and backward. Repeat 10 reps, 3 sets
Tips/Benefits: Control the movement. Remember control = more muscle!
4. Chin Ups – hanging from the chin up bar, gently bring your upper chest to meet the bar. Repeat 10 reps, 3 sets
Tips/Benefits: OK I suck at these but if you can manage a few, good on you! Just remember to breathe and take it at a pace that’s best for you. No need to compete with the jacked dude working out next to you.
5. Dumbbell Bent Over Row – with one knee on the bench and the opposite leg planted, straight on the ground, hold the dumbbell at your side, maintaining a flat back, and bring dumbbell up toward your shoulder, bending your elbow. Repeat 10 reps, 3 sets
Tips/Benefits: Similar to the Triceps Extension exercise, keep your arm as close to your body as you can.
What’s your favorite arm workout? Let me know in the comments section below!
