Sure, everyone says they love Angela Bassett and Regina King’s arms, but nobody really talks about the work that needs to be done to build them.
If you’re looking to make some major gains on arm day and build the muscle definition they’ve worked hard to keep over the years, make sure you’re doing moves that work your biceps, triceps and shoulders. Here are five that do just that and are perfect for beginners. (Because honestly, pull-ups and bench press workouts aren’t the easiest things to execute as a newbie to consistent exercise.) Mix them in with cardio (and protein) and you’ll see results much sooner than later.
Hammer Curls
Standing upright with a dumbbell in each hand, keeping your elbows close to your torso and your palms facing your torso. While keeping your back straight and your upper arms stationary, curl the weight up and forward toward your shoulders, contracting the biceps.
Overhead Tricep Extension
Whether you’re standing or sitting, make sure your tailbone is tucked and your back straight. With your core engaged, your weight of choice above your head, dip the weight behind your head and return to start. Keep your shoulders down and your elbows close to your ears.
Dumbbell Shrugs
With dumbbells in each hand, palms facing your torso and arms extended out to your sides, shrug. Lift your weights by elevating your shoulders as high as possible. Once you’ve reached your highest point, lower the dumbbells back down to your starting position and repeat.
Tricep Kickbacks
Some people do one arm at a time while bent over on a bench, but doing both arms at once is a nice challenge. Start by hinging forward at the hips, bending your knees but keeping your back straight. With dumbbells in both hands, arms bent at the elbows and hands facing your torso, extend your arms back. Hold at the bottom of extension before returning back to the starting position.
Reverse Bicep Curls
Using either a barbell or dumbbells, stand upright and hold your weight(s) shoulder width apart with elbows close to the torso. With your palms facing down and your upper arms still, curl the weights up (towards your chest) while contracting your biceps before returning to the starting position.
Image via Bigstock
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