Get ready to strengthen and define your arms with targeted exercises!
1. Tricep Dips:
Targeted Muscles: Triceps
Technique:
- Sit on the edge of a bench or chair with your hands placed beside your hips, fingers facing forward.
- Lift your hips off the bench and walk your feet forward slightly.
- Lower your body by bending your elbows until they are at a 90-degree angle.
- Push back up to the starting position using your triceps.
Sets and Reps: 3 sets of 15 reps
2. Tricep Pushdown (with rope):
Targeted Muscles: Triceps
Technique:
- Attach a rope to the cable machine at the highest setting.
- Stand upright facing the cable machine, grab the ends of the rope with each hand, and position yourself a step back from the machine.
- Keep your feet shoulder-width apart for stability and maintain a slight bend in your knees.
- Keep your upper arms close to your sides and your elbows slightly bent, with your forearms parallel to the ground and pointing towards the machine.
- Engage your core muscles for stability.
- Without moving your upper arms, exhale as you push the rope downward by straightening your elbows.
- Fully extend your arms at the bottom of the movement, squeezing your triceps.
- Inhale as you slowly return to the starting position, controlling the weight as you raise the rope back up.
Sets and Reps: 3 sets of 12 reps
3. Dumbbell Bicep Curls
Muscles Targeted: Biceps
Technique:
- Stand with feet shoulder-width apart, holding dumbbells in each hand, palms facing upwards.
- Curl the weights towards your shoulders while keeping your elbows close to your body and palms facing forward.
- Squeeze your biceps at the top of the movement.
- Lower the weights back down with control.
Sets and Reps: 2 sets of 12 reps
4. Cable Bicep Curls:
Targeted Muscles: Biceps
Technique:
- Adjust the cable machine with a straight bar attachment at the lowest setting.
- Stand upright facing the cable machine, grasp the bar with an underhand grip (palms facing up), and step back to create tension in the cable.
- Keep your elbows close to your sides and maintain a slight bend in your knees for stability.
- Engage your core muscles throughout the exercise.
- Exhale as you curl the bar up towards your shoulders by bending your elbows, keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement.
- Inhale as you slowly lower the bar back down with control, returning to the starting position.
Sets andReps: 3 sets of 12 reps
Cool -down
- Stretch your triceps and biceps with gentle stretches.
- Take deep breaths to relax and aid in recovery.
Challenge yourself with this brutal, yet comprehensive, arm workout to build strength and tone that upper body!!
