Top 10 Arm Workouts for Definition
Most Effective Arm Exercises for Definition: Achieve That Chiseled Look with 1200-1500 Words of Original Information
Introduction
All women desire to have toned arms, but you cannot build and tone muscle overnight, it takes time, effort and commitment. Well, if you are sick and tired of those loose arm skin and fat and wanted to have the well built arms, read on and check out our top 10 Arm workouts. All the following exercises are aimed at achieving one ultimate goal of having well built upper arms which involves the biceps, triceps and forearms in addition to the shoulder muscles. As such, whether you are just starting out or someone who ‘thrives’ on going to the gym, there is something that will be of benefit to you and serve as knowledge addition on setting your arms on the right track for the workout.
1. Dumbbell Bicep Curls
Grasp a set of dumbbells and stand with your feet in the width of your shoulders. Bend your elbows at the sides of your body, curling the dumbbells up to your shoulders, with the palms facing the front. Suspended for a brief time before slowly returning the weight plates to their original position. This exercise is useful in firming and building muscles on the biceps part of the arm.
2. Tricep Dips
With parallel bars or a dip station you need to grip the bars with palms down and the width of your shoulders. Lower your body by flexing at the elbow and, then, straighten up returning to the initial position. This exercise is perfect to call attention to your triceps and enable growth and strengthening.
3. Hammer Curls
Take hold of a pair of dumbbells and bring your forearms to parallel positions with one another, flipping your palms out. Bend your arms at the elbow and pull the weights up to your shoulders then let it go down. This exercise involves the biceps as well as the forearms hence helpful in the toning of the arms.
4. Skull Crushers
Standing with your feet shoulder-width apart and your back half bent forward, take a barbell in two palms in a parallel manner. Lower the barbell to handle it with your fingertips, bring your elbows forward and down as close to the chest as possible, then return the bar to the start position. This exercise acts directly on the triceps to help give them more size and strength.
5. Overhead Tricep Extensions
Take an instant dumbbell in each of your two hands and keep your upper back in contact with a bench. Stand with your feet shoulder-width apart, with your arms straight up however many pounds you can lift, then bring the weights down as though you were doing a bicep curl but then bring them down until they are just above your head. This exercise is another good way to get your triceps grow and become stronger as well.
6. Reverse Grip Curls
Using a grip that will see your palms facing the ceiling, hold a barbell. Do the curl of barbells up to the armpit level and then slowly bring it down. You will be using the weight of your body on the back of your arms and the forearms meaning that it will assist in working the upper part of your arms and the bicep regions.
7. Concentration Curls
Standing you take a bench and sit down with your working hand having a dumbbell and the other end supporting the elbow. Pump the weight up towards your shoulder and then return to the starting position. This exercise focuses on the biceps and thereby will also help to build some upper body strength.
8. Close-Grip Bench Press
Starting position: Body position is dropping on a bench with your hands slightly less than shoulder width distance from one another while holding a barbell. Bend your elbows and lower the barbell to your chest; then return it to the first position. This exercise specifically helps work your triceps in growing the size and strength of your muscles.
9. Cable Rope Pushdowns
Facing a cable machine with a high pulley attach the rope with both hands. Bend down towards the rope and pull it to your chest, then stretch backward to the initial position. This exercise focuses solely on the development of your triceps and building up of strength on the area.
10. Wrist Curls
Take a seat on a bench and grip a dumbbell in both hands, place your forearms on your thighs over the edge. Bend the weights upwards in the direction of your forearm then bring them back to the initial position. This particular exercise focuses on the forearms and is therefore useful in toning your arms.
Conclusion
It is not an easy task to develop a pair of perfect arms, she states, but with the help of these top 10 arm exercises you will surely get your dream upper body as soon as possible. Do not sacrifice form for reps, build up the weight you lift continuously, and do not overwork the muscles before they have fully recovered. If you persevere and follow through, change will occur, you’ll begin to embrace your new sculpted arms.
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