When it comes to preferences for most people to build shape and tone in certain areas, it’s important to keep a well rounded approach to everything.
Everyone wants a flat stomach & a perky bum, but a lot of people also want toned arms. Right?
Give our Top 5 Exercises for shaped arms a go;
DB Neutral Grip Chest Press (chest) - this is performed by lying on your back on a bench, and holding the DB with palms facing each other.
Slowly lower the DB down to the side of your chest, underneath armpit.
Focus on keeping your shoulders back and down to prevent the shoulders rounding forward.
Aim for 10-15 reps, increasing weight when you’re able to.
DB Arnold Press (shoulders) - this exercise is great for shoulder health as well as helping correct some postural weaknesses, and imbalances.
Perform this one seated on a bench, either back supported or not, or can also be done standing up too.
Start with the DB facing you, around eye level, with little fingers closest to each other.
Slowly bring them outward toward each shoulder, opening hands at the same time.
Once palms are facing forward and DB are outside your shoulder, press them towards the roof. Reach and extend at the top, then reverse the order.
Lower them back down, and rotate them back in to the middle, staring at your hands.
Aim for 8-12 reps of these.
A great exercise to throw into your upper body days. Don’t use them as a primary shoulder press, keep them as accessory work.
DB Lateral Raises (shoulders) - Lateral raises are performed either standing or seated, and can be done throughout a range of angles to target muscles slightly differently. Whether they are almost parallel to the body or slightly in front of midline, going out on roughly a 30 degree angle, you’ll be sure to isolate deltoids.
Start with DB by your side, not in front of your body to prevent any momentum.
Slowly raise them out to the side, slightly in front of your body.
Finish the movement with hands at shoulder height.
Keep the hands at the same height as shoulders and elbows.
Slightly turn the little finger upwards to the roof at the top (like tipping a kettle)
Slowly return the DB back to the side of your body
Keep the weight light enough to control, and you should be able to briefly stop them at the top of the range/movement.
BB or DB Military Press (shoulders) - this staple shoulder exercise is a training must, and can be performed with either a barbell or DB to suit everyones physical and structural needs.
Do these standing. Walk to a barbell racked at shoulder height.
Hands should sit just outside your shoulder width.
Grip the bar, keeping it close to your body, and lift off the hooks and step back.
Think about tensing everything underneath the bar. Glutes, quads, abs.
Create tension down into the floor, then push the bar to the roof.
Reach and extend, finishing with the bar, slightly behind your head, while pushing your head through and forward.
Slowly return the bar back down towards your neck (in front of your face, never behind)
Keep the elbows under your wrist as best you can throughout the upwards and downward phase of the lift.
These 4 exercises should keep your arms and shoulders strong and looking the goods!
Be mindful of exercise prescription when it comes to these as you want to challenge the body, but not absolutely destroy it to the point where performance suffers and progress goes backward and the chance of injury increases.
Enjoy and let me know how you go!