Arms sometimes get neglected: with so many exercises and
workouts focusing on getting tight abs or toned glutes, you might forget
to do your upper body workout, too.
We’d all like to have sculpted arms and shoulders when
we’re wearing a sleeveless shirt or dress. Beyond that, however, WebMD
notes that shoulder and arm exercises are also some of the best ways to
combat the poor posture many of us adopt while sitting at the computer
or steering wheel. By including an upper body workout in your weekly
routine, you’ll keep your muscles flexible and toned.
Ready to get started? Remember that for the best results,
exercises should do more than target one muscle; spot reduction is not
going to produce the same beautiful arms as a multi-muscle workout will.
Best arm exercises
For the exercises below, start with 2 or 3 sets of 12-15
reps, at least twice a week, and increase your reps or add another set
as you get stronger.
Shoulders
Two of the best and most effective exercises for your
shoulders are the lateral raise and overhead shoulder press. You can add
variations and increasing reps and weight to make these more difficult.
Lateral raise
This arm exercise, which works your lateral deltoids, is
pretty simple: hold a dumbbell in each hand and let your arms hang by
your sides. Slowly raise your arms to each side, keeping your elbows
straightened, until your arms are at shoulder height. Lower and repeat.
Do not raise your shoulders as you lift your arms.
Start with light weight but not too light that the exercise
is too easy. Remember to challenge your muscles and always increase
weight as weeks pass by.
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Overhead shoulder press
Again holding on to your dumbbells, try this upper body
workout: hold your arms to your sides, elbows bent at right angles so
that your wrists are above your elbows. Slowly press the dumbbells
upward until your arms are fully extended. Hold and lower slowly.
To add a bicep component
to this move, start with your arms down in front of you, palms facing
forward. Curl the dumbbells up to your shoulders, then move into the
overhead press by rotating your arms as you press the weights upward.
Upper arms
Triceps
Whether you’re looking to shed some excess jiggle from your
triceps or add a little bit of muscle to a skinny upper arm, bodyweight
dips are a great arm exercise. You can use a machine, but using just a
bench forces you to maintain your balance, engaging your core muscles
too.
Start by sitting on the bench, palms
down and fingers wrapped over the front edge of the bench. With your
legs extended in front of you and knees just slightly bent, slide
forward off the bench so that you’re supporting yourself with your arms.
Slowly dip down until your elbows reach 90 degrees, then push back up.
Remember to tighten your abs and glutes as you go, and keep good posture: don’t roll your shoulders forward.
Biceps
Though bicep curls are definitely a good place to start for an upper body workout, you can go beyond that.
The reverse plank pull-up
targets not only your biceps but your shoulders and deltoids, too, and
only requires a sturdy bar. You can use a Smith machine at the gym, but
even a bar at the playground would work!
Stand under the bar and hold it with your hands, palms up.
Then walk forward until you’re fully extended in a reverse plank: your
body should make a straight line. Slowly bend your elbows to pull
yourself up and toward the bar, and then lower yourself, maintaining
control.
Forearms
A full upper body workout should include your forearms, even though they’re not always prioritized.
Wrist curls
One of the simplest arm exercises is the wrist curl. With a
small dumbbell of 3-5 pounds, stabilize your forearm on your thigh or a
desk. Allow the weight to roll to the ends of your fingers, then curl
it forward and upward as far as you can.
To reverse this, hold the dumbbells out in front of you,
palms facing down. Curl your wrist upward so that you’re working the top
of your forearm.
Hammer curls
This move will tone both your biceps and forearms. Using
dumbbells or a bar, start with your arms in front of you, palms facing
inward. Slowly raise the weight outward, keeping your elbows tucked in
to your body, until your wrists reach shoulder height. Lower and repeat.
As you develop your own upper body workout, remember to strengthen your core and lower body, as well. The benefits of strength training for women are numerous, so give these exercises a try the next time you’re at the gym.
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