12 Arm Exercises
Toned arms tell the world something—that you’re fit and strong. We know guys—including us—love to show off impressive guns. Training your arms the right way will build both your biceps (the muscles in the front of your arms) and your triceps (the muscles in the back of your arms) to give you more size and definition.
If you’re a woman, you may not want bigger arms, but you probably would love to have sleeker ones! The exercises in this chapter will help you tone the backs of your arms (a notorious problem area!) and give you a more sculpted, feminine look. You’ll find the home exercises first, followed by those to do at the gym.
Making the Cut: Real People, Real Results
Name: Renee Carter
Age: 45
Location: Atlanta, Georgia
Occupation: Paralegal
Height: 5'8"
Starting weight: 286 pounds
Ending weight: 266 pounds
My weight has been a constant battle since I had children. (I have a 21-year-old son and 18-year-old twin girls.) I needed to lose weight desperately, and I needed some help.
I felt overweight and sluggish when I started The Cut. I stayed on the plan by preparing my meals in advance, and the gym is right around the corner from my job, which made it easier. I did have to change my mind-set to make working out part of my regular routine—it’s a requirement, not a request! My weight won’t lose itself—if I could send someone to the gym for me, I would, but I can’t! So I had to roll with the punches.
I started to notice a difference in my body about six to eight weeks in. I liked the weight-lifting part and the cardio—the running has opened up another door for me. I haven’t been able to run in a long time, and now I’m trying to build myself up to run a mile and eventually do a 5K race.
The Cut has given me back my drive for working out… and I have more energy and my blood pressure is back down.
HOME ARM EXERCISES
DIP
This exercise targets the triceps and shoulders.
Sit on a chair (or weight bench) with your hands on the edge, shoulder-width apart, with your legs bent in front of you. (The farther your feet are from you, the more challenging this exercise is. As you get stronger, you can straighten your legs and place your feet farther from the chair.) Straighten your arms to lift your butt off the chair and inhale as you dip your body down by bending your arms until your elbows make 90-degree angles. Your body should stay close to the chair; your butt will brush the bench. Exhale as you push back up to your starting position.
Do 10 to 12 reps for 3 or 4 sets.
TRICEPS KICKBACK
This exercise targets the triceps.
Stand with your feet shoulder-distance apart and hinge from the hips, holding dumbbells at your sides with your elbows bent. Keep your upper arms close to your body and exhale as you straighten your arms to bring the dumbbells above your hips; pause briefly and return to the starting position, stopping when your elbows make 90-degree angles.
Do 10 to 12 reps for 3 to 4 sets.
TRICEPS PUSH-UP
This exercise targets the triceps, upper chest, and shoulders.
Lie facedown with your hands next to your shoulders. Engage your abs and push your body up so that you’re on your hands and toes; inhale as you bend your elbows to lower your chest until it touches the ground; pause briefly and then exhale to push yourself back to the starting position. (This exercise is identical to a regular push-up but the hand position puts the emphasis on the triceps muscles.) Keep your back straight during the exercise.
Do 10 to 12 reps for 3 to 4 sets.
BICEPS CURL
This exercise targets the biceps.
Stand with your feet shoulder-distance apart, holding dumbbells at your sides. Exhale as you bend your elbows to bring the dumbbells up to your shoulders; inhale as you lower the dumbbells back to the starting position. Make sure to bring the dumbbells all the way down with each repetition to work your entire biceps muscle, and keep your elbows soft (don’t lock them) at the bottom of the rep. Keep your arms close to your body and avoid swinging your body or using momentum to lift the dumbbells.
Do 10 to 12 reps for 3 to 4 sets.
GYM ARM EXERCISES
TRICEPS PUSH-DOWN
(uses cable machine with triceps bar)
This exercise targets the triceps.
Stand at the cable machine and pull the triceps bar down to your belly with your elbows bent to 90-degree angles; exhale as you extend your arms to push the bar down to your thighs, keeping your arms close to your body. Inhale as you let the bar come back to the starting position.
Do 10 to 12 reps for 3 to 4 sets.
CABLE BICEPS CURL
(uses cable machine)
This exercise targets the biceps.
Stand at the cable machine and hold the cable bar at thigh level with an underhand grip, hands shoulder-distance apart. Keep your arms close to your body and exhale as you bend your arms to bring the bar up to your shoulders; inhale as you lower the bar back to your thighs.
Do 10 to 12 reps for 3 to 4 sets.
PREACHER CURL
(uses preacher curl bench)
This exercise targets the biceps.
Sit on the preacher curl bench with dumbbells or an EZ bar in your hands and place your arms on top of the pad with your palms facing up; your arms will be at a 90-degree angle. Inhale as you lower the dumbbells until your arms are fully stretched out; exhale as you curl the dumbbells back to your starting position.
Do 10 to 12 reps for 3 to 4 sets.
SEATED HAMMER CURL
This exercise targets the biceps.
Sit on the edge of a weight bench with your feet shoulder-distance apart on the ground, holding dumbbells at your sides with your palms facing your body. Keeping your hands in the same position and your elbows close to your body, exhale as you curl the dumbbells up to your shoulders; inhale as you lower the dumbbells back to the starting position.
Do 10 to 12 reps for 3 to 4 sets.