When losing weight, you can't choose what area of the body the weight will come from. Strength training exercises, however, will increase lean muscle, lower overall body fat, and provide more shape to the muscles of the body. To change the appearance of the arms, perform exercises that target the biceps and triceps muscle groups and train those muscles until exhaustion with a challenging weight. Improve muscle tone by performing 12 to 15 repetitions of the exercise for two to three sets.
Triceps Dips
Triceps dips sculpt the triceps muscle at the back of the arms. This area is a concern for some women due to lack of muscle tone and the appearance of loose skin. To perform triceps dips use a stable chair without wheels or a workout bench. Sit at the edge of the chair or bench with the elbows straight and the knees bent to 90 degrees. With your hands gripping the end of the chair, bend the elbows to 90 degrees and lower the body from the chair, then extend the arms and return to starting position. Perform 8 to 10 repetitions to build strength and 12 to 15 repetitions of this exercise to build muscle endurance.
Hammer Curls
Hammer curls strengthen the biceps brachii, brachialis, and brachioradialis muscles at the front of the arm. Use an alternate movement or move both arms simultaneously when performing this exercise. To execute this movement, stand with both arms extended at the sides, palms facing in. Raise the arms by bending the elbows. Bring the weights up toward the shoulders and hold this top position for two to three seconds, then return to starting position. Perform 12 to 15 repetitions to improve muscle endurance and to sculpt lean muscle.
Lying Triceps Extension
Lying triceps extensions strengthen the triceps muscle at the back of the arm. To execute the movement lie faceup on a workout bench with dumbbells in each hand, arms extended straight up and over the chest. Lower the weight by bending the elbows to 90 degrees and bringing the palms toward the head. From the bottom position, extend the arms back to starting position. Perform the desired number of repetitions.
Concentration Curls
Concentration curls strengthen the biceps brachii, brachialis, and brachioradialis muscles of the arm. To execute the movement, sit on a bench or chair. Hold a dumbbell in your hand, extend the arm, and place the elbow of the working arm on the inside of the thigh. Curl the arm up toward the chest. Hold the top position for two to three seconds then return the arm to starting position. Be sure to keep the abs tight to support the back.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006.
- Bodybuilding.com: Hammer Curls
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