Ripped, cut or sculpted arms are easy to get provided that you adhere to a few simple guidelines. Hypertrophy of triceps, (muscle group along the back of the arm) and biceps brachii, a two-headed muscle responsible for the many lifting activities of daily living, will help define the arms for show and tell. Properly trained, these muscles can bestow a full-rounded and pop-out muscular look to the arms. Women, and alas men too, don't worry that you will get big bulky muscles. Women don't have the testosterone levels and most men must depend on genetics, diet and specific heavy-weight lifting techniques to build muscle-mass like Arnold Schwarzenegger.
Exercise to Tone and Sculpt Arms
Step 1
Know that even though you are targeting your arms, before you begin exercising any body parts it's always recommended to warm up the body. A light march, shaking out arms, deep breathing and gentle stretching for about five minutes should suffice.
Step 2
Understand that weight training is predicated on a simple formula mix of intensity or load, frequency and repetition. One popular exercise, bicep curls, will require a load of between 1 to 5 lbs., with two sets of 12 to 15 repetitions (resting 10 seconds between each set) and a frequency of three days per week, alternating days, resting the muscles at least for 24 hours before next training. Gradually increase the load as muscles adapt.
Stand tall with abdominals contracted, arms by side. Alternatively, you can sit on the stability ball or chair if preferable, arms at side, palms up, gripping dumbbells. Glue the elbows to the side as you curl your arm towards your shoulder (concentric biceps curl) being sure to keep the wrist from bending. Hold, then with control and imagined resistance, return the arm to original position (eccentric biceps curl) and repeat on other side. That completes one repetition. Once you are comfortable with the exercise, you can save time by curling both arms at the same time.
Step 3
Know that the tricep extensions will follow the same intensity, frequency and repetitions of the biceps curl. Stand tall with dumbbell gripped in one hand, arm extended overhead. Alternatively, you may do this exercise seated on the stability ball. Place other palm on arm to monitor muscle movement and help support the arm. Slowly bend the arm behind head, hold, and return to original position, hold press focusing on contracting the triceps. Repeat on other side.
Step 4
For hammer curls, the hand position changes, however the above steps apply regarding intensity, frequency and repeitions. Stand tall (or alternatively sit) with dumbbells by side, palms facing towards each other, arms in concentric curl. Alternatively, uncurl your arms, palms facing towards the side, down to the side and return to original position. Right and left curl equals one repetition. When form and technique are perfected, a hammer-like flourish at the bottom of the move can be added as the arm opens to the side.
Tips and Warnings
- Once exercises are performed with proper form and technique and become less intense, increase the weight used to a maximum of 5 lbs. Increase repetitions, until muscle failure, in lieu of increasing weight heavier than 5 lbs. Light weight plus high repetitions equals ripped muscles Be sure to eat a balanced diet and pay close attention to adequate protein intake.
- Proper form and technique cannot be overemphasized when working with free weights, such as dumbbells. Avoid injuries: rest when tired and make sure you allow plenty of time for muscles to recover and rebuild. Expect muscle soreness after workouts. Consistency with training can help reduce the extent and severity of muscle soreness. Stretching is essential and should not be ignored.
Things You'll Need
- Dumbbells- 1 1b. to 5 1bs.
- Stability ball
- Mat or bench
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