Your Go-To Arm Workout Might Be Hurting More Than Helping
Admit it: You’ve had dreams of sculpting arms á la Michelle Obama for ages (honestly, same). But beyond cranking out all the curls, getting toned arms can be a bit of a challenge.
Something that can help, though, is having top-notch advice from certified trainers for strengthening your arms like a champ. (Seriously, even Michelle will be proud once you’re done.)
1. Pick the right exercises.
If you’re looking to tone your arms, your first instinct may be to pull out the weights and bust out 100 biceps curls. But isolated movements aren’t your fastest route to sculpted arms. “Generally speaking, if you’re looking to gain strength and see changes in your upper body, it’s best to start your session with a multi-joint exercise,” says Judine Saint Gerard, certified personal trainer and head coach at Tone House. “Think bent-over rows, pullups, chinups, and overhead presses.”
That said, there’s nothing wrong with including a couple single-joint moves (think: biceps curls and triceps kickbacks). Just be sure to do these moves after the compound ones. “You don’t want to too tired to perform the movements that will give you the most bang for your buck.”
Here’s a couple trainer-approved arm exercises to try at home:
How to: Grab a pair of dumbbells and stand with your feet hip-width apart, knees slightly bent. Hinge forward from your hips to lower your chest toward the floor, arms extended toward ground and palms facing each other. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Pause, then lower back to start. That’s one rep. Complete 10 reps.