To achieve toned arms, women should include weight training exercises into their workout programs. Lifting moderately heavy weights in the gym can help women to tone their muscles rather than bulk them up. Weight training also boosts the metabolism that can help with calorie burning and weight loss when combined with a healthy diet and exercise regime.
Low Pulley
The low pulley works both the biceps in the upper arm and the brachialis in the forearm. Take a seat on the bench facing the machine and place your feet onto the footplates ensuring that your knees are bent slightly and your back is straight. Reach forwards and pick up the handle bar. When you are ready pull the handle bar towards your chest while drawing your elbows backwards and keeping them tucked in close to your ribcage. Return to your starting position and complete 12 or 15 full repetitions.
Pullover
The pullover machine will help to tone your triceps in your upper arm as well as your pectorals in your chest and your latissimus dorsi in your back. Take a seat on the machine and use the foot pedal to lower the arm levers. Place your arms against the arm rests and take hold of the handles if you find them comfortable. Release the foot pedal, take the weight of the machine onto your arms and allow them to lift up to your starting position. To complete the exercise you need to press the arm levers all the way down towards your stomach and back up again. Think about using your elbows to make this movement rather than leading with your hands and ensure that your back is still and straight throughout the exercise. Complete 12 or 15 complete pullovers.
Shoulder Press
The shoulder press machine will focus on your deltoid muscles covering your shoulders but it will also work your trapezius, latissimus dorsi and rhomboids in your back and your triceps. Sit on the machine and take hold of the handles ensuring that your fingers are fully wrapped around them. Bring your elbows forwards slightly, plant your feet on the floor and pull your shoulders back and down before starting the exercise. From here, extend your elbows above your head and return them back to the starting position. Ensure that your back remains straight throughout the exercise and that you keep your elbows soft when they are fully extended. Repeat this action 12 or 15 times.
Tips
Always ensure that your weight training movements are slow and controlled. Try exhaling with the exertion and inhaling as you return to your starting position. If you have any problems or feel pain while using weight machines, always stop and ask your gym instructor for advice.
References
- Gym Instructing Handbook; 2004; YMCA Publications
- ACE Fitness: Seated Machine Shoulder Press
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