Exercises for sculpting your arms
FLAB on the upper body is as common and just as undesirable as a fatty middle section and lower body. But achieving an amazing upper half and strong, lean arms in particular, according to Gisel Harrow, personal trainer and fitness instructor at Hard End Fitness Factory on Ardenne Road, is within arm’s reach; all that is required is committing to a few exercises designed to sculpt your arms.
“Having toned, sexy arms is a nice complement to wearing sleeveless, tank tops and various sexy tops. Achieving toned arms not only helps to boost one’s confidence, but contributes to overall health and is a major player in reducing muscle pain in your neck and traps (trapezius),” Harrow said.
For nice, toned arms, Harrow recommends the following exercises:
Narrow push-ups
Get down on all fours and place your hands on the floor so that they are directly under your shoulders. Now lower your body until your chest nearly touches the floor while keeping both elbows tucked close to your sides as you lower your body. Then pause at the bottom, and push yourself back to the starting position as quickly as possible. Do three sets of 10-12 repetitions.
Arm circles
Stand with feet shoulder-width apart and your arms extended at shoulder height. Keeping your shoulders down, do 20 small backward circles, then complete 20 forward circles.
Bench dips
Sit on the front edge of a sturdy bench or chair with your palms on either side of your hips. Straighten your arms and shift your hips forward just in front of the seat. Now bend your knees so that they are aligned over your ankles and bend your elbows 90 degrees behind you, lowering your hips towards the floor. Straighten arms and repeat. Do 10 to 15 repetitions.
Dumbbell curls
Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Then turn your arms so that your palms face forward and without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weights back to the starting position. Each time you return to the starting position, completely straighten your arms. Do three sets of 12 repetitions.
Dumbbell incline press
Set an adjustable bench to an incline of 30 to 45 degrees. Now grab a pair of dumbbells and lie face up on the bench. Hold the dumbbells directly above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest and pause, then press the weights back above your chest. Do three sets of 12 repetitions.
