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Many women are curious as to what exactly are the best exercises to tone their arms. If you ask five different trainers, you’ll probably get five different answers. First things first, we have to be very clear.
get toned
In order for you to get toned muscles, you need to lose fat. If you’ve spent a lot of time on the stairs master, you won’t see those toned arms you’ve been dreaming of. You have to include weight training in the mix. Weight training is a big part of muscle toning. Lifting weights will build the muscles you want to show off and kick start the weight loss process. And that will allow you to tone up much faster.
Barbell biceps curl
This exercise should be the foundation of your arm toning exercise routine. It won’t take you long to master the technique and you’ll be able to work with a drop on the weight.
To perform this arm toning exercise, you need to grab a bar with an underhand grip. Your hands and feet should be shoulder width apart. It’s important that your back stays straight throughout the entire exercise, so use so much weight that you’ll have trouble maintaining good posture. Now let the bar hang at arm’s length in front of you. Make sure your shoulders, arms, and hands are in line. Focus on keeping your upper arms still as you lift the weight with your biceps.
When you’ve reached the highest point you can lift the weight, slowly lower the bar until your arms are straight and your hands are on your hips. To avoid injury, do not lean back or swing the weight when you are curling.
triceps push
Another great exercise to tone your arms is the triceps pushdown. It is one of the best exercises for the development of the arms. There are many variations to this exercise. You can modify your grip position or use a rope handle instead of a horizontal bar. But for this article, I’m going to discuss the traditional method which is done with a horizontal or angled bar.
First, grab the bar with an overhand grip (palms down). As with barbell curls, make sure your hands are shoulder-width apart. Your back should be straight and your arms should be close to the body. Using your triceps (the muscles at the back of your upper arm), lower the bar so that it touches the front of your thighs. Your upper arms should be stationary and you should exhale as you lower the weight. Hold the position for a moment and slowly return the bar to its starting position.
doll curls
I think for many people their forearms are the most toned muscles in their body. I honestly have no idea why, but there seems to be less fat on my forearms. However, this does not mean that you should neglect them.
The third arm toning exercise I’m going to talk about is the wrist curl. There are several ways to perform the wrist curl. I’m going to talk about the seated one-arm wrist curl. Just sit on a flat bench with a dumbbell in your right (or left) hand. Your feet should be flat on the floor and, of course, shoulder-width apart. Lean forward with your forearm resting on your thigh. With your hand hanging past your knee, lower the dumbbell as far as it will go. Keep a firm grip on the dumbbell and inhale as you do this. Raise the dumbbell as high as you can while contracting your forearm. Breathe out as you do this and hold the contraction before lowering the weight back down.
These three arm toning exercises will help you feel confident going sleeveless. There are many exercises to choose from, but these are a solid foundation that will help you reach your goal.
