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3 Steps to Toned Arms

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Sun's Out. Guns Out!

If you're looking for great arms in your strapless dress or beach bikini, the latest research from The American Council on Exercise shows that bicep curls are the best way to target those guns. The study was led by John Porcari, Ph.D and head of the University of Wisconsin-La Crosse's Clinical Exercise Physiology program.

Here are some great tips for the most effective ways to turn that arm flab into fab with just three simple steps:


Isolate the biceps with concentration curls. According to Porcari's latest research results reported by the American Council on Exercise, "the concentration curl elicited significantly higher muscle activation of the biceps than any other exercise tested."


Circuit Train

Incorporate other exercises into your workout routine for activate other key arm muscles as well as biceps. Revamp your arm workouts with any of these key exercises:

  • Barbell Curls
  • Pull Ups and Chin Ups
  • EZ Curl­ (both wide and narrow grip)
  • Dumbbell Triceps Kickback
  • Triceps Pushdowns
  • Lat Rows
  • Lat Pull Downs

HIT training

High intensity training includes short bursts of cardio­ sprints, jumping jacks, or any other cardio movement that engage your whole arm will assist in sculpting those sexy biceps! Don't forget to cross train and incorporate both cardio and weight training into your workout regime. Try running or power walking with light weights to active the biceps, while simultaneously strengthening your abs and booty!

Once you've gone through these steps, get some new tanks and dresses to show off those toned arms!

If you have any health or fitness related questions, please feel free to reach out on Facebook or email me directly at andrea@womensforum.com.

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