Friday, January 29, 2016

Five Exercises for Sexy, Sculpted Arms


When I first started weight training, I focused mainly on toning my arms because it was an area of my body that I was always self-conscious about. Since I was on a mission to replace the arm flab with sexy, sculpted arms, I did a lot of research and learned pretty quickly which exercises yielded the best results in terms of building lean arm muscle. With that said, here are my top 5 exercises for toning and tightening up those guns:

1. Arnolds

I like this move because it works multiple parts of the arm – biceps, triceps, and shoulders – all at once. Start with two dumbbells, one in each hand (I recommend starting with 5-10 lb dumbbells and then adjusting based on your comfort level). Curl the weights up to shoulder height. Once you reach your shoulders, rotate your palms so the dumbbells are facing outward and press up overhead, touching the dumbbells together at the top of the movement. Bring back down to starting position. Do 10-12 reps.

2. Lying Tricep Extensions

Appropriately named the "skull-crusher," this exercise always gives my triceps a good burn. Start by grabbing a pair of dumbbells and laying down on a bench. Extend your arms straight over your head, palms facing each other. Without moving your upper arms, bend your elbows until the dumbbells come down by your ears. Lift the dumbbells back up by straightening your arms. Do 10-12 reps.

3. Standing Bradford Press

Start by grabbing a 20-25 lb barbell with an overhand grip, hands shoulder width apart, and place across the front of your shoulders. Press the bar overhead and then lower down to the back of your head until your elbow forms a right angle. Lift the bar back over your head and down to starting position. Alternate back and forth in this manner for 10-12 reps.

4. Alternating Shoulder Raises

Start with one dumbbell in each hand, one palm facing inward and the other facing the front of your thigh. Simultaneously raise one weight in front of you and the other out to your side until you reach shoulder height. Concentrate on keeping your shoulders down (i.e., don't shrug). Do 12-15 reps.

5. Bent Over Reverse Fly

This exercise targets the backs of the shoulders, which are often neglected. Grab a pair of dumbbells and with your knees slightly bent, lift the dumbbells outward in a flying motion. Keep a slight bend in your arms and concentrate on squeezing your shoulder blades together as you lift the weights. Do 10-12 reps.

What are some of your favorite exercises to tone and strengthen your arms? Please share in the comments!

xo – Sc
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3 comments

  1. I love supersetting. Close grip bench/barbell curls, skull crushes/concentration curls, and cable pressdowns/hammer curls. Finish it off with Roman chair dips!

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    Replies
    1. Hi Dulany! Thanks for the comment, and sorry for my late reply! I love supersetting, too. You kill two birds with one stone by getting your heart rate up while strength training. I prefer it over the treadmill, that's for sure!

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  2. Haha...I prefer almost anything over the treadmill! Love your blog; very informative and practical.

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