Blast Arm Flab & Sculpt Sexy Arms Workout

3. RESISTANCE BAND BICEPS CURL

BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)

EXERCISE MOVEMENT:

Place your feet on the resistance band.
With your arms down, grab the ends of the exercise band with your hands, holding it tout. The resistance bands should not be slack, there should tension in the bands.
Curl your arms up towards your shoulders, such that you’re pulling/ stretching the bands.
Lower your arms slowly and controlled.

TIP: Keep your elbows close to your sides. Don’t let the resistance band bounce back, keep your movements controlled.

4. DIPS

BODY PART TARGETED: BACK OF UPPER ARMS (TRICEPS)
EXERCISE MOVEMENT:

Sit on a chair or bench. With your arms straightened, place your hands on the chair/ bench next to your butt. Extend your legs straight out in front of you. Now, lift your bottom off the bench. This is your starting position.
To do the exercise, bend your elbows and lower your butt towards the floor.
Push up until your arms are straight again and repeat.

TIP: If you want to make this exercise a little easier, instead of straightening you legs, keep them bent.

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Blast Arm Flab & Sculpt Sexy Arms Workout

This workout will help you to sculpt shapely, sexy, toned arms and will also target your shoulders and back with a variety of exercises to ensure you target all the different muscle fibres. The more ways you target your arms, the better shape you’ll achieve. You want to ditch the arm flab and sculpt yourself a pair of sexy, shapely arms. That requires a combination of:

Reducing fat (to reduce size and jiggle)
Toning arm muscles (to increase shape and firmness)

First off, it is impossible to “spot reduce”, that is to lose fat from a specific area. When you do exercises that target a specific area, you’re actually targeting the muscles (not fat!) in that area. That means you’re doing step 2, which is increasing the shape and firmness of your arms by toning your arm muscles. That will get you some results, but fighting jiggly arms requires more than just spot exercises!

To get the amazing arms you want and to ditch that flab from the back of your arms, you must also do step 1 (reducing fat). Therefore, be sure to include regular cardio workouts in your training routine, eat a healthy, balanced and nutrient-rich diet, and get at least six to eight hours of sleep to allow your body to repair and recover.

Not only will this workout help you to sculpt the sexy arms you’re after, but will also help build strong, shapely shoulders and upper back, which will also significant improve your posture and pull your shoulders back, helping to flatten your stomach.

SETS, REPS AND FREQUENCY

This workout should be done in sequence. Aim to do 8 to 12 repetitions with moderately heavy weights.

1. BICEPS CURL

hammer culls arm exercises

BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)

EXERCISE MOVEMENT:

Hold a weight in each hand and stand with your feet shoulder-width apart.
The palms of your hands should be facing forwards.
Bend your elbows, bringing your lower arms up towards your shoulders.
Lower your arms slowly back and with control to the starting position.

TIP: Make sure you keep your elbows close to your sides.

2. ALTERNATING HAMMER CURLS

BODY PART TARGETED: FRONT OF UPPER ARMS (BICEPS)

EXERCISE MOVEMENT:

Hold a weight in each hand and stand with your feet shoulder-width apart.
Keep your arms slightly bent and the palms of your hands facing inwards towards your body.
Slowly bring your right arm up towards your shoulder.
Slowly lower the weight back down
Repeat movement with your left arm.
Continue to alternate movement between your right and left arms.

TIP: Keep your movements controlled, don’t use momentum/ swing your upper body during the movement. Also, make sure you keep your elbows close to your sides.

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