Every woman wants sexy arms. No one likes the bat wing flab that appears under our arms when we aren't keeping track of our diet and fitness. I've compiled a small list of great exercises to help you tone and firm your arms.
However, one thing I want to make perfectly clear first is this: Spot reduction is NOT possible. In order to get fat off your arms you MUST embark on an overall fat loss program, because no amount of arm workouts alone will give you toned looking arms if you still have a layer of fat over your newly built muscles. In order for your muscle definition to show, you must burn the fat off, and that means burning it off your entire body with proper diet and full-body weight training workouts plus doing the right kind of cardio for you (more on this in a different article).
So, with all that being said, let's move on to these great exercises for toning your arms and giving you sexy definition once the fat is off:
Bicep Curls: You can do these many ways, sitting or standing, with dumbbells or a barbell, or even fitness bands. The key here is to isolate so that your bicep truly is getting the workout. No swinging from your shoulder or throwing your body behind the move as you raise it. Make sure every other part of your body is static and really concentrate on feeling the bicep contract as your raise your hand.
Tricep Cable Extensions: This is my favorite tricep workout because its so precise. Get to the cable rack, put the right handle on the cable, cement your elbows to your sides and pull slowly straight down on the handle until your arms are straight (but do not lock your elbows), then slowly raise back up. Alternately, you can do some dumbbell tricep kickbacks over on the bench. Just make sure you aren't swinging the weights for momentum and the move is slow and controlled and your elbows are glued to your sides.
Lateral Raises: This one is great for giving you that sexy shoulder look (this muscle is called your Deltoids). Be careful with this exercise as it can strain your shoulder if not done correctly. Simply grab two dumbbells, hold them at your sides and raise up to almost shoulder level, then return to starting position. Keep your arms straight and your thumbs pointed slightly towards the sky.
With those three exercises and proper diet to get the fat off, you'll have sexy toned arms in no time.
Check out my true story about how the ultimate fitness manual "The Truth About Abs" by Mike Geary helped me get my "Six Pack
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