Thursday, February 29, 2024

Workout Arms: Toning and Strengthening Your Biceps, Triceps, and Shoulders

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Having toned and strong arms can create a more athletic and confident look. Whether you’re getting ready for the beach season or focusing on strength training, it’s important to train your biceps, triceps, and shoulders. Here is a guide on proper workout arms and the best exercises to target these muscles for toning and strengthening.

Benefits of Working Out Arms

Aside from achieving toned arms, there are a number of benefits to training your upper body muscles. Working out your biceps, triceps, and shoulders can improve your strength, flexibility, endurance, and posture. Additionally, strengthening your arms can have a direct correlation to general health improvements, from boosting bone health to improving cardiovascular health.

Best Exercises for Toning Arms

Now that you know the benefits of training your upper body muscles, we’ll outline the best exercises to target your biceps, triceps, and shoulders.

Biceps

Biceps can be targeted by performing both sit-up curls and hammer curls with weights.

Sit-Up Curls

This exercise is simple and great for beginners who don’t have access to weights.

Step by Step Instructions:

  1. Stand facing forward with feet shoulder-width apart.
  2. Place one hand securely behind your head and the other behind your lower back.
  3. Push your body up as you bend your elbow and curl your fist towards your chest.
  4. As you curl downwards, pause when your forearm reaches a 90-degree angle.
  5. Hold the contraction for a few seconds then slowly lower your arm.
  6. When your forearm is laid back flat, repeat the curled motion on the opposite side.
  7. Do 10 reps on each arm, three sets total.

Hammer Curls

Hammer curls with weights are harder than sit-up curls and will require dumbbells or barbells.

Step by Step Instructions:

  1. Stand with your feet shoulder-width apart.
  2. Holding a dumbbell in each hand, arms extended towards the floor. palms facing you.
  3. Keeping your elbows by your sides, raise both weights towards your chest.
  4. Pause when your forearms reach a 90-degree angle and squeeze your bicep muscles.
  5. Slowly lower your arm and repeat.
  6. Do 10 reps on each arm for three sets.

Triceps

Exercises that target triceps are triceps press-ups, triceps kickbacks, and triceps extensions.

Triceps Press-Ups

Triceps press-ups are great for strengthening the triceps with minimal equipment.

Step by Step Instructions:

  1. Kneel with your hands and feet on the floor, shoulders over your hands.
  2. Tighten your core and ensure your body is in a straight line.
  3. Slowly start to bend your elbows and lower your chest to the floor.
  4. Once close to the floor, pause then push back up.
  5. As you push up, concentrate on pushing with your triceps.
  6. Do 10 reps of this exercise, three sets total.

Triceps Kickbacks

Triceps kickbacks are a core exercise for the triceps that only requires a set of dumbbells.

Step by Step Instructions:

  1. Start by standing with feet shoulder-width apart, holding a dumbbell in each hand.
  2. Bend over at a 90-degree angle, bringing your upper body parallel to the floor.
  3. Keeping your elbows close to your body, raise your arms back until your forearms are straight up and in line with your back.
  4. Pause for a few seconds while contract your triceps.
  5. When contracted, slowly lower your arms back down and repeat.
  6. Do 10 reps on each arm for three sets.

Triceps Extensions

Triceps extensions help tone and strengthen triceps by providing resistance.

Step by Step Instructions:

  1. Sit on a bench with a dumbbell in each hand.
  2. Position your arms with your elbows bent close to your side and your elbows facing up.
  3. Push up, extending both arms out.
  4. Hold the contraction for a few seconds, squeezing your triceps.
  5. When contracted, slowly lower your arms back to the starting position.
  6. Repeat this exercise for 10 reps on each arm for three sets.

Shoulders

Strengthening and toning your shoulders can be done with overhead press, lateral raises, and front raises.

Overhead Press

This exercise is perfect for targeting your shoulders and is mainly used for strength training.

Step by Step Instructions:

  1. Stand with feet shoulder-width apart and hold a dumbbell in each hand.
  2. Lift these weights up to your shoulders with arms bent and palms facing you.
  3. Push up until your arms are fully extended.
  4. Pause for a few seconds while squeezing your shoulders.
  5. When paused, lower the weights and arms to the starting position.
  6. Do 10 reps of overhead press, and three sets.

Lateral Raises

Lateral raises are great for isolating the shoulder muscles.

Step by Step Instructions:

  1. Start by standing with feet shoulder-width apart and a dumbbell in each hand.
  2. Keeping your arms slightly bent, raise the weight up until your arms are parallel to the ground.
  3. Pause for a few seconds while squeezing your shoulder muscles.
  4. When paused, slowly lower your arms back to the starting position.
  5. Do 10 reps of lateral raises for three sets.

Front Raises

Front raises are a perfect exercise for targeting your shoulder muscles.

Step by Step Instructions:

  1. Start by standing with feet shoulder-width apart and a dumbbell in each hand.
  2. Keeping your arms slightly bent, lift the weights up until your forearms are parallel to the ground.
  3. Pause for a few seconds while squeezing your shoulder muscles.
  4. When paused, slowly lower your arms back to the starting position.
  5. Do 10 reps of front raises for three sets.

Improving Your Arms

It’s important to remember that in order to see any results from working out arms, your diet should be considered too. Proper nutrition is an essential factor when developing muscle and strength. Consuming enough carbohydrates and proteins is key to helping the muscle recover, therefore aiding in the growth of tissue. Additionally, the body needs all essential vitamins and minerals to function optimally, like Vitamin C and zinc which can be found in fruits, vegetables, nuts, and seeds. Therefore, it’s essential to make sure your diet isn’t made up of just protein and carbohydrates.

Toning and strengthening your arms can be a great confidence boost, as well as helping with improving general health. Working out arms is the best way to directly target the biceps, triceps, and shoulders and build strength and muscle. For best results, it’s important to practice these exercises with proper technique and form, and to remember to include a balanced diet when looking to see results.

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