Toned arms can be a complement to your tank top or strapless dress--they can also increase upper body strength. An exercise is most effective when it's done with correct form and concentration on the muscles used, so be sure to understand how to perform the exercises for best results. Additionally, effective arm exercises target biceps, forearms, triceps and frontal deltoids--so that one muscle isn't stronger than or out of proportion to the others.
Close grip chest press
This compound exercise targets your triceps, chest and shoulders and helps create symmetry for your upper body. It's designed to tone your triceps, so keep your elbows close to your torso at all times. Your close grip on the barbell will engage your chest muscles first so you may notice that you can lift more weight. If done correctly, you'll see toned triceps, capped shoulders and a firmer bust line.
Dumbbell shoulder press
Round and toned shoulders can make your waist look smaller and create slimming lines for your thighs. Dumbbell shoulder presses train your shoulders in isolation to build capped shoulder muscles. Shoulder presses require a full range of motion before bringing the weights back to the starting position--so the exercise also helps develop your triceps and chest. Compound shoulder training is effective when you wish to see rapid results by stabilizing muscles and working main muscles.
Incline biceps curls
Shapely biceps complements definition in your upper body. Biceps curls from an inclined angle fully stretch your biceps muscle. This stretch works the muscle through an entire range of motion and therefore helps develop and tone the muscle in less time than a standard curl. Incline curls are effective because they can be modified with a twist of your wrist or by keeping your elbows close to your torso to work the different peaks of your biceps.
Forearm curls
Forearms are often a forgotten muscle in strength training routines but strong forearms help strengthen your wrists for other exercises. Dumbbell shoulder presses, for example, rely on strong wrists and forearms to raise the weights. For busy mothers, picking up children also uses strong lower arm muscles. Additionally, forearm curls help create aesthetically pleasing definition in your lower arms.
References
- "Personal Fitness Training: Theory & Practice"; Mary Yoke; 2007
- "Muscle Mechanics"; Everett Aaberg; 2006
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