Toned and sleek arms are all the rage these days. With so many women flaunting their muscular limbs, it’s no wonder bulging biceps are on everyone’s mind. I’ve collected a short list of some upper body workouts great for toning those arms!
Here is a list of 5 arm exercises from here.
1 – Bar Bell Bicep Curls
This should be the core bicep exercise in your bicep routine. It allows you to go heavy and is one of the easiest to do in terms of getting the technique correct.
How to – Stand with feet shoulder width apart and lift up the bar bell. Lift up your chest so that your shoulders are lower than your chest but your back is still straight. Curl the bar bell up to just above your pectoral muscles and slowly lower back down.
It is of paramount importance that your elbows do not move during this exercise. Make sure they stay solid next to your side.
2 – Skull Crushers
This is a tricep exercise that will pack on the progress if you do it correctly. If you don’t, it might pack on the injuries!
How to – Lie on a flat bench and take light bar bell. Lift the weight over your head with your palms facing the roof. Now shift the weight backwards so if you were to drop it it would land on the floor behind your head and so that your triceps are pointing behind you instead of straight up. In this fixed position, lift the weight up until you have a straight arm and then lower it slowly until you get a deep stretch.
This is one of my all time favorite triceps exercises and has allowed me to make some significant growth.
3 – Alternate Dumb Bell Curl
The alternate dumb bell curl is a great biceps exercise as it allows you to focus on one arm at a time and gives the other arm a rest. For this reason you can handle more weight and perfect your technique at the same time.
How to – Take two dumb bells and stand with your back straight. Assuming the same position as in the bar bell curl, curl one dumb bell up to your shoulder as if you were trying to curl it PAST your shoulder. This gives a tighter contraction. Slowly lower the dumb bell and rotating it until it is in the resting position by your side, lift the other weight at the same time.
Tip – Make sure this exercise is down slowly and with extra control.
4 – Close Grip Bench Press
This exercise allows you to use a heavy weight in a safe way. However, it is slightly more tricky to perform than it looks.
How to – Take a medium bar bell and lie on a flat bench. Push the bar bell up until you arms are locked and then lower it down slowly. Just before it hits your chest push it up quickly with a little bouncing motion for about two inches. This short stop and bounce stops your chest muscles coming into play here and keeps the weight on your triceps. It’s a great secret.
5 – Cable Curls
As you know I’m not a big fan of exercise equipment but the cables allowed me to build my biceps so fast I got stretch marks at one point! This exercise has been core in my biceps routine for a long time.
How to- It is exactly the same as the bar bell curl but there is a constant tension on your muscles because the cable is always trying to pull the weight back down. For this reason you will fid it much harder to handle a lot of weight. Remember to keep your elbows still and your chest up.
Your may have noticed that there were no shoulder exercises included in the list above, so I’ve also included a list of 5 great shoulder exercises via
Shoulder exercises #1
Military press
Sit on the edge of an exercise bench, keeping your core tight. Start with the dumbbells in your hands and raise your arms so that your hands are on opposite sides of your head, elbows bent at 90° angles and in line with your shoulders.
With palms facing forward, raise your arms overhead without straightening them out completely (never stiffen your joints). Hold for a second, then slowly return to the starting position. Repeat.
Sets: 4 (start with weight you can manage and increase weight by 20%. Use a 5-pound weight for the last set)
Reps: 15, 12, 10, 15
Shoulder exercises #2
Front raise
Sit on the edge of an exercise bench with arms by your sides. With dumbbells in hand, palms facing your legs, contract your core and lift one arm in front of your body, turning your palm toward the floor as your hand becomes parallel to it.
Pause for a second and slowly lower your arm back to the starting position, making sure that your palm faces your thigh. Alternate with the other arm.
Sets: 4
Reps: 15, 12, 10, 15
Shoulder exercises #3
Lateral raise
Sit on the edge of bench with arms by your sides, palms facing your legs. With a dumbbell in your left hand, contract your core and squeeze your shoulder and lift your arm out to the side until it is parallel to the floor, remembering not to stiffen you elbow.
For optimal results, place your hand at an angle at the top so that your thumb points toward the floor and your pinky is up in the air. Pause at the top, before slowly returning to the starting position. Complete the set with your right arm before moving onto the left.
Set: 4
Reps: 15, 12, 10, 15
Shoulder exercises #4
Clean & press
A tougher exercise for more advanced trainers, this exercise will give you quick results. Using a barbell, assume a shoulder width stance, bending your knees to pick up the weights (stick out your butt), with your knees on the inside of your arms. Grabbing the barbell at a more than shoulder-width grasp, palms facing in, elbows facing out, make sure the bar is over your feet, your back is straight and your abs tight.
Dig your heels into the ground and lift the bar straight up into the air, elbows out on either side until your hands are near your chin. At this point, twist your wrists so that your palms face outward (elbows are pointing in front of you) and lift the barbell overhead until your arms are fully extended (again, keep elbows loose). Do not move your feet at any point, they must remain planted in the ground.
Lower the bar slowly until the bar reaches the top of your thighs, palms facing in. Squat down to the floor, until the barbell is on the ground, maintaining a straight back and tight core throughout the movement. Repeat.
Sets: 3 (use same weight throughout)
Reps: 10,10,10
Shoulder exercises #5
Push press
Sit on the edge of a bench, keeping your back straight and core tight. Grab the dumbbells, starting with elbows bent and palms facing your chest. Twist your palms outward and extend your elbows as you raise the dumbbells overhead, hold for a second and slowly lower back to the starting position. Repeat.
Sets: 4
Reps: 15, 12, 10, 15
