Okay. Let's be clear about this. Arm workouts are not just for guys. As far as toning and adding definition to your arms, these exercises simply can't be beat. So get busy and add some fat-burning muscle right now, with these quick and easy exercises!
BICEP CURLS: Sure, this is great for guys trying to build impressive biceps, but this exercise also involves that back-of-arm tricep area, thus firming up that pesky, flabby "wing" portion of the arm. Start out by standing erect, face and feet forward, with small weights or a resistance band firmly grasped in palm-up hands to your sides (A). Now slowly flex up from the elbow (no shoulder movement), your lower arm moving up toward your shoulder, until your arm reaches slightly above a 90 degree angle (B). Hold that position for a bit, then slowly return back to the starting position, trying to move a bit slower than during the upward movement.
TRICEP KICK-BACKS: Now here is an exercise that really targets that tricep area at the rear of the upper arm! Stand with your legs slightly bent, then bend forward at the waist, bringing your upper body almost paralell to the floor. Using bands or a light free weight (try to use a weight level that lets you complete at least 12-14 reps before your simply can't do another), fix your elbow to your side, near your hips, your forearms bent at a 90 degree angle, palms in toward body (C)... Now with elbow locked at your side, bring the weight up and back, until your arm completely extends straight back (D). Try to hold this position for 2-3 seconds, then slowly return to the starting bent-arm pose. The tricep works when the arm is being extended back, with the bicep now mainly playing a role of support. Try for 10-15 reps, and 3 sets of this exercise, with each arm. Yes, you can work both arms together with this exercise, or just one, although you may need a wall or chair to support the side not being worked during the movement.
Many folks forget that the upper arms are worked also with exercises such as pull-ups, push-ups, and various back exercises. Try to incorporate some of these in between sets of the above exercises, to really work those arms!
Try to include this workout at least once a week, and you'll soon have firm, strong, and sexy arms in no time at all!
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