Build Your Arms: 5 Move Workout Routine Want to look better in your sleeveless dresses? Or perhaps you simply feel that your arms are your ‘trouble spots’ and you’d like to get better muscle tone, definition, and strength. Whatever the case, having the right arm workout to help get you there is important. It’s vital that you not only hit the gym regularly to do your arm workouts, but also be sure that you are performing the right exercises as well. The good news is that you don’t need many moves to hit your arms effectively. What you do need however is a mixture of compound exercises along with isolation moves . The compound exercises will help build strength and muscle definition while working multiple muscle groups at once. Then the isolation moves will help to further refine your arm muscles, giving that nice toned look you’re after. Let’s go over the four moves that you should add into your arm workout program and show you how this workout plays out. Do this twice per week and you’ll be seeing results in no time. Remember that to really see success, you’ll also want to pair this with a proper diet and cardio plan as those will help you best burn off any excess fat to reveal the muscle tone underneath. The Close Grip Chest Press The bench press is a great move for hitting your chest muscles and will also work the triceps and biceps as well. But, by moving the hands closer together on the bar while you do this exercise, you increase the overall level of tension being felt on the tricep muscles. Do a few reps of a close grip chest press and watch how well you feel it in the back of your arms. If you want to get rid of that under-arm jiggle, this move will help you do just that. The Shoulder Press To help hit the shoulders, which will give the look of fit and toned arms while also helping to create the illusion of a slimmer waist, turn to the shoulder press. Do this with a barbell or a set of dumbbells – your choice and make sure that you challenge yourself with a heavy weight. This will help to compliment the chest press exercise above. Lateral Raise Next you’ll do an isolation exercise for the shoulders. If you love the look of the ‘cap’ shoulders, basically having a nice rounded shape to your shoulders where you see great definition, this move will help get you there. Grab a set of dumbbells and lift them straight out to the sides of the body. Keep the palm facing down while doing this movement to target the shoulders correctly. The Barbell Curl Now to isolate the biceps, you’ll turn to the barbell curl. This exercise is a great strength builder and can be interchanged for the dumbbell bicep curl if you prefer. When doing this one, focus on only using your muscular contraction to bring the bar up, never swinging the weights and letting momentum come into play. The Tricep Dip Finally, finish up with the tricep dip. Place the palms of the hands just off a bench or chair and then with the feet balancing the body on the floor beneath you, slowly bend the elbows as you lower the body down. Move down until you are at a 90-degree angle with the shoulders and then press back up to complete the rep. So there you have the four best moves to add to your arm-toning workout program. Here’s how the workout should look. Close Grip Bench Press – 3 sets of 8 reps Shoulder Press – 3 sets of 8 reps Lateral Raise – 2 sets of 10-12 reps Barbell Bicep Curl – 2 sets of 10-12 reps Tricep Dip – 2 sets of 10-12 reps About the Author: FHMatch , all-in-one `Business in a Box! If you're a professional this is for you, it’s always FREE to showcase your profile on FHMatch! Empowering professionals to engage, manage and grow their client base - everything you need to get started in 3 min or less. |Merchant Payments|Unlimited - No Fee Booking, Invoicing & Messaging| Showcase Photos & Videos, Subsidized Insurance|