If you're trying to bulk up your muscles, or lose fat on your upper arms, do exercises that work the front and back of the arm.All around toning exercises can help slim your arms in a relatively short period.If you want to develop muscle, focused strength training combined with aerobic workouts offer optimal benefits.
Combinations
Toning and strengthening at the same time is achieved by combining weight training with arm exercises like pushups, wall presses, deltoid lifts and triceps kickbacks.Such exercises work all areas of the upper arm and will help smooth out cellulite and develop lean muscle ma*s.Exercises like triceps extensions will tighten back-of-the-arm jiggle, while preacher curls with dumbbells will develop the biceps along the front of the arm.Switch off between triceps and biceps during your workout until you can't repeat any more, giving your arms a rest for a day or two in between workouts.
Alternating Dumbbell Curls
Work both upper arms in an alternating exercise that works one arm, then the other.This exercise allows you to rest one arm while the other is working for less fatigue and higher repetitions that will provide faster results.Start the exercise by holding a dumbbell in each hand by your side, fingers upward.Lift your right arm, elbow bent, curling the dumbbell into your right shoulder.Contract the ball of the bicep muscle and then immediately lower.While lowering the right hand, lift the left, alternating back and forth until you can't do any more repetitions.
Resistance Band Curls
Use resistance tubing or bands at home to do a cable-type exercise that will quickly slim your upper arm and add muscle ma*s at the same time.Wrap one end of a resistance band around each hand.Stand with your feet shoulder-distance apart on top of the middle of the band.Keep your hands, palm-side up, tucked close to the hips, with constant resistance on the band.Perform biceps curls and triceps extensions in one repetition by lifting your hands toward your shoulders.Pause and then lower slowly.Continue to perform repetitions until you reach muscle failure.For more tension, wrap the bands another loop around the hands.Keep constant tension on the bands for faster muscle toning.
Inverted Hand Pushups
Tone the back of your arms fast with pushups.On your knees or toes, decline into a pushup position, placing your hands beneath your shoulders, fingers facing toward each other.It doesn't really matter how far down you go, but you do want to feel the contraction in the back of your arms as you lower your body weight to the floor.Push yourself upright and repeat as many repetitions as you can to failure.
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