Training

Amazing Arms

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Ask any Figure competitor what they’re after and the answer nearly always comes back the same: Arms & Shoulders.  Does your upper-body blast have to be complex?  Not all the time.

This workout covers the essentials and will shave minutes from your workout – perfect for a quick burn.  Enjoy!

 

Side lateral raises
Side Lateral Raises

There are 3 muscles of the deltoids and lateral raises work the medial portion, which is the “cap” and usually aesthetically what most people work for.  This exercise directly targets the medial deltoid.

  1. Stand up straight in the starting position, draw your belly button in holding dumbbells at your sides, palms facing in
  2. Breathe out and slowly lift weights strait out the side keeping elbows strait level with your shoulders (do not lift higher than shoulder height)
  3. Slowly lower the back to the starting position, breathing in.

 

Upright rows
Upright Rows

This is a great exercise for building size in the delts, especially the medial and frontal delt.

  1. Stand up straight in the starting position, draw your belly button in holding the bar shoulder width apart, palms back.
  2. Breathe out and slowly pull the bar up, bending at the elbows draw the bar strait up your body raising your elbows high and pulling bar to chest as high as possible without bending at the wrists.
  3. Slowly lower the back to the starting position, breathing in.

 

Kickbacks
Kickbacks

This is a fantastic exercise for the back of your arms, or triceps, It really creates definition and firms.

  1. Kneel forward on a bench or hinge forward at the hips while standing, draw the elbow strait up your side pointing towards the ceiling, bending at the elbow kick strait back to contract the tricep, arm should completely straiten at the elbow.
  2. Breathe out and slowly bend the elbow back to the starting position keeping elbow locked at your side.

 

EZ bar arm curls
EZ Bar Arm Curls

In order to build functional strength and see change and definition in the arms building the biceps is extremely beneficial and will change the shape and overall look of your arms.

  1. Stand up straight in the starting position, draw your belly button in holding the bar shoulder width apart, palms forward.
  2. Breathe out and slowly pull the bar up, bending at the elbows and remaining at your sides, contract and squeeze the bicep at the top, with the bar at shoulder height.
  3. Slowly lower the back to the starting position, breathing in.

Variation: You can also perform this exercise with cables, and dumbbells.

 

Overhead tricep press
Overhead Tricep Press

This exercise is particularly great for strengthening and firming the triceps (back part of your arms) often times a trouble area for most women. Its important to keep the bar stable overhead and really extend and squeeze the tricep at the top into a full extension, keeping those elbows forward to really activate the muscle correctly.

  1. Press the bar straight up overhead, stabilized by lats and shoulders.
  2. Slowly lower the bar behind your head towards the back of your neck, keeping your knuckles facing up, with your elbows facing forward.
  3. Slowly press strait up back to the starting position, breathing out as you press.

Variation: You can also do this with cables as well as in a seated position for stability.

Amber has been a fitness professional since 2005 and holds a BS in Kinesiology with a minor in Nutrition. She is an ISSN sports nutritionist, ACSM certified personal trainer, and CSCS. A sponsored marathon runner, NPC figure competitor, and national level strong (wo)man, Amber says that helping people reach their health and fitness goals and seeing the difference it makes in their lives is the most fulfilling thing for her. "There is nothing more rewarding for me than when someone tells me how much their life has changed as a result of fitness.".

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