Sexy Arms In An Instant

    Everyone wants to have defined arms.  Use these great exercises to wave good bye to fat and “hello” sexy lean arms. 

For best results perform three sets of 12 to 15 reps for each exercise twice a week.

INCLINE DUMBBELL SKULL CRUSHER

Target Muscles:triceps brachii

Set Up: Lie supine on an incline bench with your feet flat on the ground. Grasp a dumbbell in each hand with a neutral grip and lift the dumbbells directly over your shoulders [A].

Action: Without letting your elbows flare, bend them to lower the dumbbells to either side of your forehead [B]. Hold for a second, then return to the start position and repeat.

 

PRE-STRETCH LYING TRICEPS EXTENSION WITH EZ BAR

Target Muscles:triceps brachii

Set Up:Grab an EZ or cambered bar with an overhand grip and lie back on a flat bench. Keep your feet on the floor or on the end of the bench. Extend your arms so the bar floats over your head. (This starting position pre-stretches the triceps.) Avoid moving your shoulders [A].

Action: Without letting your elbows flare, bend them to lower the bar behind your head [B]. Press the weight back up to the start position. Repeat.

 

V–BAR PRESSDOWN

Target Muscles:triceps brachii, especially the lateral head

Set Up: Stand facing a cable machine and grip the V-bar attachment. Keep your knees soft and your torso leaning forward slightly. Bend your elbows, keeping them close to your body [A].

Action: Straighten your arms, pressing the bar down [B]. Be sure to keep your upper arms stable throughout the movement.

 

ROPE PRESSDOWN

Target Muscles:triceps brachii, especially the lateral head

Set Up: Stand facing a cable machine and hold the ends of a rope attachment with your knuckles facing out. Keep your knees soft and your torso leaning forward slightly. Start with your elbows bent and close to your body [A].

Action: Straighten your arms, separating the rope at the end of the movement. For greater intensity, rotate your wrists at the end of the movement so your knuckles face in [B].

* Want More great exercises??  Visit Oxygen Magazine.com

 

    Don’t forget, part of having great arms is also being able to see the muscles.  So make sure you eat a well balance diet to get your body fat down.

Adria Ali

(CES, PES, CPT, BS)