Getting sculpted arms is an important part of trying to build a toned and healthy body. These 5 moves will get you beautifully defined arms without bulking you up. You’ll have sexy defined arms just in time for sundress season. Continue reading if you’re ready to workout!
1. Dumbbell (or barbell) Curls
These curls are killer. Tackle these bicep burners in the form of 21’s, by doing 7 reps of 3 separate movements. Start with the dumbbells by your hips and keep your elbows at your sides as you move your arms up. Bring your forearms parallel to the floor and repeat this 7 times. After that, curl your arms from the halfway point and bring your weights up to your shoulders. Then complete the full movement, curling from your hips to your shoulders for 7 times. This move will have your biceps burning and if it doesn’t, up your weight!
2. Tate Press at an Incline
Do this exercise lying flat on the floor or sit on an inclined bench for more of a challenge. Raise the dumbbells above your head and bring them down as if completing a bench press. Once you are in that bench press position lock your elbows and bring the dumbbells together with your palms facing out. This simple move targets the sides of your bicep and is a great exercise. Complete this workout for 3 sets of 15 reps and get ready to feel the burn!
3. Side Lateral Raise and Tricep Kick Back Superset
Doing 2 exercises at once is a great way to target multiple muscles in your arm at once. These side lateral raises really work your shoulders and target your underarm fat while the tricep kick backs target your triceps! Doing these allows you to pump out exercises that target 3 completely different muscles in the arm, allowing you to tone all over rather than just the typical biceps. Complete 3 sets of 8 of these first moving your dumbbells from your sides up until they are even with your shoulders then back down. Then keep your elbows at your sides and push the dumbbells backward to feel the burn!
4. Bent Over Rear Deltoid Movement
Your deltoids give your shoulders a large range of motion, so we definitely need to pay attention to them. For this exercise hinge your hips so that you are bending over at a 45-degree angle. From there hang your arms down in front of you and lift the dumbbells up to your armpits pushing your elbows up as far as they can go. Repeat this movement for 3 sets of 10 reps! This is going to target your rear delt (duh). When doing this exercise it can be sometimes are to target that muscle because we don’t know exactly what it is we are targeting. While doing this movement really use your mind to muscle connection and think about working that deltoid. You are going to really start feeling that burn!
5. Overhead Press
This is another exercise that’s great for the shoulders. Grab some weights and hold them even with your shoulders, palms facing forward, elbows to your sides. Lift the weights above your head for 3 sets of 8. These are what is going to get you that shoulder definition which is what really stands out when you look at people with toned, rather than bulky, arms. When people have bulked arms it is there biceps and triceps that are building muscle. You definitely still need to do this in order to get your sculpted arms, but really building that shoulder muscle is going to make your arms look and feel great.