The pursuit of toned arms is a hot topic for women of all ages, sizes, and fitness levels. So, how do you tone them, once and for all?
Firstly, just remember having and maintaining toned arms is a lifelong commitment. Respect the training, honour the commitment, cherish the results…or cherish thy arms more to the point!
When training all of my clients to achieve the sculpted arm, I ensure I program for a variety of different compound movements for full body recruitment, and ability to lift more load, but I add in specific accessory isolated exercises for individual muscle groups such as the triceps, biceps, and deltoids. My number one rule however is consistency. You can’t expect to see sustainable change if you are switching routine from week to week. Building and toning muscle requires repetitive repetition and structure over long periods of time to maintain definition.
Standing Neutral Grip DB Press x 15
Standing with DB’s on shoulder’s, and palms facing in, press weights smoothly and controlled in an upright direction, keeping elbows in, and lowering back to shoulders . Ensure to keep your scapula’s (shoulder blades), retracted, or ‘back and down’, throughout the movement.
Tricep Rope Push Down – 4 x 15
Grab rope with a neutral grip (palms facing each other). Stand upright with soft knees and the torso straight and a very small lean forward from the hips, and keeping your arms in by your side. Using the triceps, bring the rope down towards the top of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move.
Tricep Pushups – 4 x 10
In a push up position on either your toes or knees, place your hands on the ground below your shoulders. Lower your body towards the ground slowly, keeping your elbows in. Once you almost touch the ground, push your body back up, ensuring you keep the elbows in by the body.
Torsion Bar Bent Over Row – 4 x 15
From the hips, slightly bend forward ensuring you are engaging your core. You need to slightly tilt your pelvis forward to allow a small dip/curve of the lower back to you are not rounding through the spine. Extend your arms out slightly away from your thighs, and pull weight back in towards your naval, ensuring you squeeze your scapulas together on completion of rep.
Standing BB Bicep Curl – 4 x 20
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in.
DB Bicep 21’s (7 low reps, 7 high reps, 7 full range reps) x 4
First 7 Reps: From the starting position, use a scooping motion to begin as you lift the dumbbells up together until you are halfway through a full bicep curl, pause, then lower your arms back to starting position. Flex your bicep at the top of the movement, and resist the weight all the way down. Second 7 Reps: Lift the dumbbells up to a starting point that is halfway through a full range bicep curl, with your elbows at a 90-degree angle and the dumbbells held out in front of you. Curl the dumbbells up together to the top of a bicep curl, but lower down only until your elbows are back at the 90-degree angle. Third 7 Reps: lower the weights to the original starting position, with the dumbbells held in each hand at your sides and your palms facing inward. Lift the dumbbells up together and do seven full range of motion biceps curls.