If you want to have lean, muscular arms, then, apart from a sensible diet, you need to have an arm toning routine.
It is very easy to injure yourself when using weights. Do not do so alone and make sure that you do not have any existing medical condition that may be worsened by weight lifting. Never use weights of any description without first checking with your local gym instructor.
Firstly The Bar Bell Bicep Curl
The bar bell bicep curl is one arm toning exercise that you really must make part of your routine. This is not a complicated exercise but precision is needed to gain the best results. Stand with your feet shoulder width apart and simply lift the bar bell up and curl it into your chest, keeping your elbows by your side, and your back straight. When you curl the bar bell, you must raise it up to just above your pectoral muscles. When lowering the bar bell don’t be tempted to move your elbows and make your action smooth at all times.
The Alternate Dumb Bell Curl
The alternate dumb bell curl is the next arm toning exercise. The advantage of this exercise is that you can concentrate on one arm at a time. This is an exercise where heavier weights are often used but be aware that the heavier the weight the greater the risk of injury. Again make sure that your back is straight and your feet are shoulder width apart. In order to get a tight contraction you need to curl the weight firmly into your shoulder. You can do this one arm at a time or, with two weights, do alternative lifts. As ever, always lower the weights slowly, rotating them until they come to a rest by your sides.
And Thirdly Skull Crushers !
I hope that you never find out why our final arm toning exercise is called the skull crusher ! The skull crusher is terrific for toning up your triceps but you must have a friend or instructor in attendance until you are expert at it.
Lying chest up on a bench you raise the bar [bell] straight up then backwards, past your head, while making sure that your palms are facing the ceiling. Before the bar makes contact with the floor behind you pull it slowly back the same way and repeat the process.
A combination of a healthy eating regime and the right exercises will have your arms toned, your entire body healthier and a new you that I think you will like.
Liz Langley
I would like to take this opportunity to thank you for checking out my site dedicated to health, weight loss and muscle building. I created this site to document my progress and to tell you what has worked best for me.