Having long, lean arms is the goal for many women and part of achieving that is to make your arms stronger by working all of your major arm muscles including the bicep (front of arm), tricep (back of arms) and deltoid / shoulders (side of arm).
Here are a few tips to achieving the look you are after:
Barbell Bicep Curl (Bicep)
Stand straight with your feet hip width apart, holding the barbell with an underhand grip in front of you. Start with relatively straight arms out in front of your body, but don’t lock your elbows!
Engage your core and roll your shoulders back
Moving slowly, bend your elbows and bring the barbell towards your chest while keeping your core and triceps still. Count to 2 on the up phase
Now slowly release and count to 2 on the down phase
Sit on the edge on a bench. Place both hands next to your hips with hands facing forward
Keep both feet flat on the floor with knees bent and take your weight on your hands
Lower yourself down by bending at the elbows.
Push yourself up and repeat. Remember to do this to the count of 2 seconds down and 2 seconds up
Narrow push up on knees
Kneel on the floor with your hands at shoulder width apart and your knees bent
Keep your body straight, engage your core and do not break the hips
Lower yourself to the floor. Are you are focusing on triceps, your elbows should be going backwards, not side wards
Now push yourself back up.
Resistance band wide lat raise
Get a long resistance band and step your feet right in the center of it. Then hold the handles with each of your hands
Engage the core and roll your shoulders back. Knees should have a very slight bend for stability
Now slowly raise your arms out to the side until they are about at head height
Now slowly bring them back down in a controlled movement
Pulses with light dumbbells
Inspired by our BARRE classes, using light- weights with more reps and more time under pressure is a great way to achieve long, lean arms.
Grab 1-2 KG dumbbells. Straighten your arms out in front of you and in line with your shoulders. Have the dumbbells in the palms of your hands with your hands facing the roof.
Now lightly pulse them up towards the roof for 45 seconds. This to yourself ‘up and inch, down and inch’.
Now widen your arms so they are at 45 degrees of your shoulder and do the pulses for 45 seconds
From the same position, bend your arms slightly and then straighten them for 45 seconds
There are so many of these exercises that you can do, but here is a good start for you. Do 3-4 rounds
Ben is the co founder of popular Sydney gym Flow Athletic. He also trains the likes of Erin Holland and Home and Away’s Cassie Howarth.
Ben was formerly a NRL player for the SHARKS prior to opening a several PT businesses.