Has anybody seen the toned arms many celebrities are showing off these days? They are extremely lean.
Now some may find this level of definition to be grotesque. But others actually find it to be quite desirable.
Whatever the case may be, you can’t get lean arms without a very targeted arm program.
So here’s today’s review of arm exercises for women:
Machine Triceps Extensions
This is a good exercise for the triceps. The only minor drawback is that it can be somewhat difficult to increase the weight unless you position your body extremely well.
- Face away from the machine and grasp the bar with an overhand grip while keeping your arms behind your head.
- Maintain a forceful contraction in your abs, keep your back straight, dig into the ground with your heels and push with your legs. Note: the woman above should have her feet on the ground.
- Exhale, and extend your arms.
- Inhale, and slowly return the bar.
Most common mistakes
- Not keeping the elbows frozen in place which takes stress off of the triceps.
- Letting the back arch which places unnecessary strain on the spine.
- Continual pressing against the bar even though the triceps are fatigued and have reached their limit. Trying to forcefully get over this sticking point puts tremendous pressure on the elbow joint.
- Letting the head tilt downward which puts pressure on the neck.
- Not pushing hard enough with the legs. This reduces support for the lower back.
Sleeveless in 7 rating: 7.5/10
This exercise does a good job at toning your triceps.
Barbell Curls With The Back Against a Wall
When done with extremely strict form, regular barbell curls are a top-tier exercise for the biceps. Unfortunately, most women do not do them with strict form because it can be hard to maintain balance when standing, especially when going heavy.
Enter barbell curls with your back against a wall.
- Stand erect with the back straight and against a wall, grasp the barbell with an underhand grip with hands at shoulder width. Note: you can’t see the wall the above woman is leaning against because of the background.
- Try to pull your belly button towards your spine for lower back support. Also contract your gluteal muscles for added stability.
- Push off with the heels of your feet so that your back stays against the wall.
- Exhale, tighten your abs further and raise the barbell.
- Inhale, loosen your abs and lower the barbell.
Most common mistakes
- Letting the chest cave in and the shoulders round forward which is horrible for your posture.
- Raising the barbell to high which forces your elbows to rise. This takes the load off of your biceps and places it on your front shoulder.
- Not pushing hard enough with the heels. This compromises form.
- Curling the wrist’s upwards when bringing the barbell up. This places uncomfortable stress on the wrist and forearm. Keep your wrists bent downwards if you feel too much strain.
- Jerking the weight backwards (towards the body) during the middle portion of the movement. This transfers the load to your middle back.
Sleeveless in 7 rating: 9/10
Here we have an exercise that comes close to perfection.
Do you really want “celebrity” arms? Even if you don’t, you still need to do specific exercises to get the toned arms you do want. So watch out for my next review of arm exercises for women!