Training

A Toned and Shapely Arm Program for Women

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A big complaint from women who are in the gym is toning up the arms. A main reason is because of the dreaded arm flap that can occur with many females. Unfortunately this is a byproduct of the natural body structure in women compared to men based on the triceps muscles being smaller and it being a bigger area to store fat then in the male counterparts.

Of course most people don’t care about the why and the how, they just want the problem taken care of. We have that covered! They key to getting shapely and toned arms is to make sure your work all heads of both the triceps and the biceps.

Some people just do the simple arm machines at the gym. But that just isn’t going to cut it if you want the type of arms that you can be proud of when wearing a summer dress or tank top.

The Shapely Arm Blaster

  • Lying Triceps Extension – 3 Sets of 8 to 12 reps – For this exercise lie down on a flat bench with an EZ-Curl bar. You will start with a slightly closer than shoulder width grip on the bar with your arms locked pointing straight up. Bending only at the elbow, slowly lower the weight down until it touches your forehead before reversing the motion to straighten your arm back out.
  • Rope Triceps Pushdowns – 2 Sets of 8 to 12 reps – Attach a rope handle to a high pulley. Grab the handles witharm program for women both and lean forward and away from the pulley so that your elbows are at the side of your head with your hands and the rope is behind your head. This should provide a great stretch on the triceps. Now keeping your elbow tight, straighten your arm out and hold for a second before slowly lowering back to complete one rep.
  • Dip Machine – 2 Sets of 8 to 12 reps – Use a dip station if you can otherwise use the dip machine with the handles set as close as possible. Make sure to do the full range of motion and hold the lockout position for a two count on each rep.
  • Hammer Curls – 2 Sets of 8 to 12 reps – Hold a pair of dumbbells at your side. Curl the weights up keeping your thumbs pointing up the entire time. This exercise works the long head of the bicep and the forearms.
  • Alternating Dumbbell Curls – 2 Sets of 8 to 12 reps – Hold a pair of dumbbells at your side with palms facing inward. Starting with your right hand, slowly start to curl the weight keeping the shoulder and elbow as motionless as possible. As the weight goes up rotate your wrist to try and get the pinkie as close to your shoulder at the completion of the movement. Squeeze the bicep and then slowly lower the weigh in reverse before repeating with the other side. This helps to work the shape of the bicep.

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