Sleek, sculpted arms are always in season. Here are five exercises to tone and strengthen your upper body - ditch those ‘bat wings’ and say adios to those arm jiggles!
Do 10 reps for each exercise to complete a cycle. If you can manage, complete 2 rounds.
When working with weights, choose a weight where it is a challenge to complete your last couple of reps.
Mix the push-up with wide hand push-ups and narrow hand push-ups. Changing up your hand positions will ensure that you target both your biceps and triceps.
- Get yourself into a plank position, and place your hands wider than your shoulders.
- Engage your core, by pulling your navel in, and lower your body to the ground by bending your arms. If this is too difficult, place your knees on the ground.
- Push yourself up to the starting position.
- To engage your triceps, narrow your hand position, to be in line with your shoulders. As you lower your body, keep your elbows close to your body. This is the key to target the triceps.
This is not an easy move to accomplish but it really strengthens your arms. You can start off by using a band. There are different band levels, which will help you progress.
- Set up your band on a pull up bar.
- Place one foot in the band, grab the bar with both hands with an overhand grip. You will be lifted off the ground. Keep your legs straight. Cross the free leg over your leg in the band.
- Pull yourself up, until your chin comes over the bar. Slowly come back down to your starting position.
Primarily works your back and core, also works your biceps and rear deltoids (shoulders).
- Get a pair of dumbbells and start yourself in a plank position. Arms are straight and in line with your shoulders. Feet are hip-width apart.
- Maintain a straight back by engaging your core and activate your leg muscles by pulling up your quadricep muscles and pushing your heels back.
- Grab hold of one dumbbell and perform a row by pulling your arm up, leading with the elbow towards the ceiling. Keep your elbow close to your body. Bring your arm back down and repeat on the other side.
- When performing the row, make sure your hips don’t rotate. If your hips rotate, then widen your feet.
This is a classic exercise and it works.
- Get a pair of dumbbells. Stand with your feet hip-width apart, arms by your side, palms facing front.
- Curl your arms towards your shoulders by bending your elbows. Keep your elbows close to your body.
- Return back to starting position by slowly lowering the dumbbells. Work on 2 seconds count – 2 seconds up and 2 seconds down.
TRX Overhead Tricep Extension
The ultimate tricep targeted exercise. This comes high on the list as one of the most effective exercises.
- Hold the TRX handles in each hand, turn yourself to face away from the anchor point. Elbows should be pointing forward with a 90 degree bend, wrists should be in line with your forearm.
- From a split-stance position, lunge forward until the straps become tight and contract your abdominal muscles.
- Exhale and straighten your elbows by pressing your body away from your arms. Keep your torso rigid and head aligned with your spine.
- Inhale and slowly lower your body back towards your starting position. You can increase the intensity of this exercise by positioning your body farther away from the anchor point and lengthening the straps.
Remember that these exercises need to be done with a complete full body exercise regime coupled with proper nutrition. Get ready to bare those arms!