When you want to focus on toning, you should keep weights light, with more repetition. People who are looking to build muscle, or bulk tend to focus on heavier weights, with less repetition. You just want to do the opposite. You will also want to vary your exercises to work all parts of the arm.
What are some good bicep exercises?
Start with a set of light weights. How light depends on individual strength and preference. A good gauge is a weight that you can do about 15-20 reps with comfortably.
- Start with your arms at your sides, gripping dumbbells lightly.
- Next raise your right arm slowly. Begin rotating your forearm as you lift, raising it up to meet your bicep. Your palms should now be facing your shoulders.
- After lowering your right arm, repeat with your left.
- Try for 15 to 20 repetitions on each side.
What are some good tricep exercises?
Triceps are often seen as a trouble spot. Get them firm and toned with these tricep kickbacks.
- Begin standing straight, holding one weight in your right hand.
- Place your left foot about two feet out in front of you.
- Bend forward slightly. Be sure to keep your back straight.
- Placing your left hand on your left thigh to support your back, pull your shoulder blades together.
- Bend your right elbow to a 90 degree angle. Keep it tucked close to your ribs, with your forearm relaxed and hanging.
- Slowly straighten your right arm while you exhale, remembering to keep your form.
- As you inhale, bend your arm back into position, slowly.
- Exhale, repeating the process.
- Repeat for ten to fifteen reps and then switch to your left arm.
How can I tone my shoulders?
When working your arms, don't forget about your shoulders. There are several exercises you can do, and lateral raises are a good place to start. Here is a quick overview of the exercise:
- Remember, weights should be light enough for you to complete 15 or 20 reps without difficulty. Heavier weights = bulk.
- Hold one weight in each hand. Bending over just a little from your hips, your arms should be hanging in front of your thighs.
- Keep elbows just slightly bent. Keep your knees slightly bent as well.
- Now, raise your arms slowly to the side. Stop when you reach shoulder height. You should look like a capital "T" at this point.
- Lower your arms slowly and repeat. Do 10 to 15 sets.
These are just three simple exercises that can help tone your arms. Remember, as long as you are not lifting heavy weights, you won't get "bulky." Fifteen to twenty reps is good, and you will find that you tone up nicely.
Ralph works with a variety of clients for an array of needs. For more personalized fitness instruction that gets results, contact Amarillo personal trainer Ralph Roberts to come up with an individual plan based on your needs.