Want to wear sporty tank tops and cute sundresses? But you’re embarrassed about your flabby arms…
You can have nicely defined shoulders and firm arms, but it’ll take a little work! You’ll have to strength train your upper body twice a week.
Use challenging weights and, ladies, don’t worry that you’ll bulk up. You won’t bulk up, but you will start to look toned. Wouldn’t that be nice? Guys, if you want to add some muscle, really push your weights (8-10 reps with a spotter). For toning, do each exercise for 15 repetitions and repeat a second time.
These exercises use barbells that can be found on a rack in most gyms. If you’re doing the exercises at home, you can use dumbbells and follow the same movements.
Back rows: hold a barbell with an underhand grip. Slightly bend your knees and tip forward from your hips (keep your back long and look into the mirror). Pull the barbell toward your ribcage while squeezing the center of your back. Lower and repeat.
Chest press: lie on a flat bench and hold the barbell over your chest with a wide grip. Push the barbell upward until arms are straight (but soft elbows). Lower and repeat.
Shoulder press: hold the barbell straight up over your shoulders. Bend your elbows as you bring the barbell behind your head. Press it back up until arms are straight and repeat.
Bicep curl: hold the barbell in front of you with your hands facing foreward. Curl the barbell toward your chest while keeping the top half of your arms against your side. Lower the barbell and repeat.
Triceps overhead extension: hold the barbell overhead with straight arms and a close grip. Slowly lower the barbell behind your head by bending at the elbows and moving your hands downward. Keep the elbows “locked in” and pointing toward the ceiling. Raise the barbell and repeat.
