Killer Arm Workout

Everyone always has one part of their body that they would like to see toned up and with summer around the corner this means we start seeing more people wearing short sleeves and singlets. So, besides your abs, it’s probably your arm’s that you would like to see have more definition, am I right?

Having toned arms isn't just about getting rid of the so called ‘tuck shop’ baggage but to have a strong upper body for your overall fitness. This also means there are added benefits to having a stronger upper body that goes beyond being able to hold weights at the gym.

Here are 5 killer Arm Exercises for you to add to any workout:

Mountain Climbers
Targets: The full body but especially the arms and shoulders.
Why this exercise is good: Mountain Climbers are great for building cardio endurance and core strength. As you perform the move, your shoulders, arms and chest stabilise your upper body while your core stabilises the rest of your body.
Do: 10 reps per leg
Equipment: None
How to do it:

1. Get yourself into a plank position, arms just over shoulder width apart, back straight and core engaged. The weight distributed evenly between your hands and toes.

2. Starting with one leg, pull your knee into your chest, bring it back down.

3. Alternate legs, you can move as slow or as fast as you want.

Dumbbell Shoulder Press
Targets: Your triceps, shoulders and upper back
Why this exercise is good: Using dumbbells at the same time ensures that each side of your body grows equally strong.
Do: 10 – 20
Equipment: Dumbbells
How to do it:

1. You can do this one sitting on a bench with back support or standing.

2. Place your feet firmly on the floor, hip width apart.

3. Hold a dumbbell in each hand, bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.

4. Push the dumbbells in an upwards movement until the two dumbbells touch each other lightly then lower the dumbbells back to ear level.

Tricep Extensions
Targets: Triceps, shoulders, chest and forearms.
Why this exercise is good: Tricep extensions are a great exercise to build and shape the upper arm muscles.
Do: 10 – 20 reps
Equipment: Dumbbells
How to do it:

1. Standing with your feet hip-width apart, holding one dumbbell in each hand.

2. Bring the dumbbells overhead, extending your arms so the dumbbell is above your head.

3. Keeping everything from your shoulders to elbows still, slowly bend your elbows, lowering the weight behind your head until your bottom of the dumbbell reaches the top of your shoulders.

4. Make sure your elbows stay pointed to the front and do not open outwards. Pause for a second at the top and continue

Tricep Dips
Targets: Triceps, delts, pecs and upper back
Why this exercise is good: This exercise can strengthen your arms, eliminate the fact on the back of your arms.
Do: 10-20 reps
Equipment: A bench or floor
How to do it:

1. Using a bench, stand to the side of it with your back facing the bench. Place your hands behind you on the bench at shoulder width apart, fingers facing your hips

2. Lifting your body to hover.

3. Bend elbow straight back and use your triceps to press back up

Arm Pulses
Targets: Pectorals, triceps, biceps and upper back
Why this exercise is good: Pulse exercises are a great way to maximise fatigue when lifting light weights for higher repetitions.
Do: 20 – 30 reps
Equipment: Dumbbells
How to do it:

1. Standing with your feet hip-width apart, holding one dumbbell in each hand.

2. Extend one arm out in front of you and the other out to the side of you.

3. Pulse the arm that is out to the side of you, then alternate arms.

The Summary
There are many key benefits to working out on your arms such as improved heart health, a healthy heart can keep your weight under control and even help lower high cholesterol, high blood pressure and high blood sugar. Then there’s having a better posture, to have a better posture people assume that you need to stand straight and poke your chest out, when it’s also about your shoulder placement and your upper back muscles. If you spend long hours working at a desk, these exercises are a great reminder to focus your attention for better posture. A better posture leads to a stronger core, a stronger core leads to an overall stronger body, a stronger body leads to a healthy heart. It’s all connected.