Your arms are the one part of your body commonly on display, so it is important that they be toned and lean. Working out your arms at the gym requires only a few basic moves. This workout should be treated as a circuit, going from one exercise to another with little or no rest time in between. Complete two or three sets of the circuit three times a week to see more defined arms in two weeks.
Safety and Proper Technique
When working your arms, it is important to have proper technique so you do not swing the weight and risk injuring yourself. All movements should be done with control. Lift the weight as you count to two, and lower the weight for four counts each rep, keeping tension in your muscle. This will work your muscles from lifting the weight and also by controlling the motion downward. Keep your abs engaged throughout the set to keep your torso stable.
Starting position for standing arm exercises is standing with your feet hip distance apart. Before starting a set of any standing arm exercise, roll your shoulders up towards your ears, then push them back and downward so you are standing up straight. This shoulder role set the proper shoulder alignment to increase the safety and efficacy of your workout.
Push-Up
A push-up is a classic exercise that will work your arms as well as your shoulders, triceps, chest, and back. Get into plank position, with your weight distributed on your hands and either your toes or your knees. Slowly bend your arms to lower your chest to a few inches above the floor, then push your self up, keeping your abs engaged to prevent your back from sagging. Complete 10 to 15 reps of this exercise, rest for 60 seconds, then repeat the circuit.
Bicep Curls
Bicep curls tone the muscles along the front of your upper arm. Stand in starting position with your palms facing upward, holding a pair of 10- to 15-pound dumbbells. Keep your elbows at your sides, just gently brushing your body, with your elbows slightly bend. Curl your arms up, focusing on squeezing your bicep, then slowly lower the weight to almost starting position. Complete 12 to 15 repetitions then move to the next exercise.
Lying Tricep Extensions
This move will tone your triceps, the muscles along the back of your upper arm. Lie on your back with your knees bent and your abs engaged, holding an eight- to 10- pound dumbbell in each hand. Raise your arms straight towards the ceiling, so your wrists are shoulder distance apart. Slowly bend your elbows to lower the weights, keeping your upper arms still, then straighten your arms. Complete 12 to 15 reps.
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