Getting better definition in your arms requires you to perform various strength and power exercises that help you burn calories and increase muscle mass. This involves performing a combination of isolation exercises that work on specific muscle groups and integration exercises that work on multiple body parts together, says the National Academy of Sports Medicine. You should train for three nonconsecutive days a week for four to six weeks to see significant results.
Pushup and Pullup Combo
Step 1
Grab a pullup bar with both hands about shoulder-width apart. Exhale and pull yourself up until your head clears the bar without sticking your head forward.
Step 2
Inhale and lower your body until your arms are fully extended. Perform eight to 10 reps.
Step 3
Put your hands on the ground about shoulder-width apart and your feet together on your toes. Tighten your buttocks to maintain your alignment as you lower your body until your chest and hips almost touch the ground.
Step 4
Exhale and push yourself up without losing your alignment. Perform eight to 10 reps. Rest for no more than one minute and repeat the exercises two more times.
Dumbbell Curl and Extension
Step 1
Stand with your legs about shoulder-width and hold a 25-lb. dumbbell in each hand by your sides, with your knuckles facing behind you.
Step 2
Exhale and curl the weights until your elbows are bent slightly beyond 90 degrees. Hold the contraction for one second and lower the weights to the starting position. Perform eight to 10 reps.
Step 3
Lie on a workout bench on your back with your feet on the ground. Hold a dumbbell in each hand over your chest, with your knuckles facing out to your sides.
Step 4
Inhale and lower the weights toward your face by your ears by bending your elbows only. Exhale and extend your arms to the starting position. Perform eight to 10 reps. Repeat both exercises two more times.
Kettlebell Swing
Step 1
Stand with your legs about shoulder-width apart and hold a kettlebell in your left hand, with your left arm extended and hanging in front of your body.
Step 2
Bend your torso forward and swing the kettlebell between your legs slightly to initiate the swing. Exhale as you swing down.
Step 3
Inhale and push your pelvis forward, swinging the kettlebell up until your arm is parallel to the ground. Swing the kettlebell between your legs and repeat the exercise as fast as you can for three sets of 10 to 20 swings in each arm.
Tips and Warnings
- Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you use a heavier weight if you can perform these exercises with little effort. Otherwise, use a lighter weight if you cannot perform the exercises with proper form or if you get fatigued easily.
Things You'll Need
- Pullup bar
- 35-lb. kettlebell
- Two 25-lb. dumbbells
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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