Arm Exercises

by: Yuri Elkaim, BPHE, CK, RHN



Looking for some great arm exercises that will shape and tone your amrs? Well, there are literally hundreds to choose from but I thought I'd include one of the workouts from my "Home Workout, Hot Body" series to give you some arm exercises that will sculpt your arms in the comfort of your own home.

As you've seen in the video, you'll need a resistance band for this workout. You want to choose a resistance band that will challenge for the given exercises over 8-10 reps max. If the band is too light, you'll be cranking out far reps and the arm sculpting benefits will be lost.

ATTENTION WOMEN! Getting slim and sexy arms doesn't come about by doing 25 reps with a low weight. Nope! You need to be doing 6-8 reps with a challenging resistance. Anymore than that and you'll be entering into the world of mass building, which is obviously not what we're here to do, right?

So find an exercise band that is tight enough for 6-10 reps max. Got it!

As I mention in the video, the goal of this workout is to do all 3 arm exercises back to back, essentially creating what is known as a "triset". If you follow my guidelines, this arm workout should take you no more than 5 minutes and, as such, can be a great little workout while on vacation or even before you leave the house! There really are no more excuses.

The three arm exercises are the following:

1. Biceps Curl Shoulder Press x 8 reps

Stand on the band with your feet shoulder width apart to create adequate tension in the band. Begin, with your palms facing forward, by doing a biceps curl and then follow through by pushing your arms straight above your head into a shoulder press. This is challenging so keep your legs grounded and core engaged to isolate the movement in your arms.


2. Lateral Raises x 8 reps

Great exercise for toning your shoulders and giving you the muscle definition between your shoulder and upper arm. Depending your strength you may want to adjust the position of your feet on the band so that you are able to raise your arms to shoulder height.


3. Ski Tuck Triceps Kickbacks x 8 reps

Awesome exercise for isolating the triceps, and rear deltoid (shoulder) stability. With your feet on the band, bend over into a ski tuck position. Make sure that your upper arms are parallel to the floor and then kickback your lower arms (which are holding the band) so that your arms are fully extended. Squeeze out the triceps at the top and then slowly return.


You're then going to repeat this triset 3 times. You can repeat this toning workout every other day and perhaps even 2-3 times in a single day.

Give these arms exercises a shot and watch how your arms naturally tone up!

=> Click here for more body shaping workouts!


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