Living in fear of the dreaded bingo wing? Sure, we all know that leading a healthy, active lifestyle is the best way to ward off the wobbles, but what about targeting specific areas? If you’re hoping to get some shapely, sculpted arms, you’ve come to the right place. We’ve enlisted the help of weight loss consultant and fitness trainer Thomas-Anthony Jimenez to give us some expert advice. Here are just five exercises to add to your fitness routine.
5 Exercises for Sculpted Arms
1. Start With HIIT Exercises
“A massive mistake people make when trying to get a sculpted body is solely focusing on weight-lifting,” explains Jimenez. “Toning up is about more than that. Combining HIIT exercises with weight training will burn fat and give you the results you want.”
Before you move on to strength-based activities, it could pay off to include some high-intensity interval training in your workout. Choose any cardio activity that you please – from running to cycling. Switch between quick bursts of intense working out (of around 20 seconds) and short recovery periods.
2. Tricep Dips
Use a low bench for this exercise. With your back to the bench, place your arms on it, and keep your butt raised off the ground. Bend your arms and lower your body weight so your elbows make a 90-degree angle. Lift your body weight back up to the starting position. Repeat this exercise as many times as possible.
Pro tip: You don’t have to head to the gym to give this exercise a whirl. Any stable surface at the proper height will work. It’s a quick and easy way to get your workout fix!
3. Dumbbell Bicep Curls
Looking for a way to tone up your biceps and give them an extra boost? Choose dumbbells that suit your strength level. Hold the weights in each arm and make sure that your grip is firm. Start with your arms down by each of your sides.
This exercise is all about precision – get it right and it’s an effective workout. Curl each weight up toward your chest while alternating between left and right. Bend your arms at the elbow and keep your upper arms perfectly in place.
“It’s important to keep your body guessing when you train,” says Jimenez. “If one workout is 20 reps with light weights, the next should consist of fewer reps and heavier weights. This technique ensures that you build some serious muscle!”
4. Push-Up Planks
You might be used to planking on your forearms, but this next exercise takes things to an entirely new level. Start in the standard push-up position. Instead of lowering your body weight and pushing back up, just hold it right there. It’s much harder than it sounds.
When you first attempt this exercise, try maintaining the position for just 20 seconds. It will work both your core and your arms to the max. As you build up your strength levels, you should be able to hold the position for longer. Increase it by 10-second increments.
5. Tricep Extensions
“It’s not all about your biceps,” says Jimenez. “You need to focus on every area of your arms when training. Make sure that your workout is varied!”
Tricep extensions target the back of your arms specifically to give you that sculpted look you desire. Stand with your feet hip-width apart while holding a light dumbbell in each hand. Raise your arms straight up above your head.
Lower the weight behind your back while keeping your elbows tucked in as much as possible. Should you find your elbows start to move away from your body, you may need to readjust and start again. Simple!