Tone Your Upper Arms in 10 Moves
Morgan Kline, co-founder of Burn Boot Camp, shows us how it's done.
From Morgan: Many women feel self-conscious about the shape of their arms. Triceps, the largest muscle in your arm, are responsible for the majority of your upper-body definition. With my targeted toning routine, you'll strengthen your core, tone your arms and tighten up your waistline in one fell swoop. Complete each exercise for 10-15 reps, depending on fitness level, then repeat the whole sequence.
1. Chair DipsStart by placing your hands on a surface behind you, supporting your body weight. Keep your feet on the floor and your knees bent. Keeping your core in a neutral position, lower your upper body by bending your arms until your elbows reach a 90-degree angle. To complete the rep, press back up to starting position focusing on
2. Triceps PushupsStart in a push-up position with your hands shoulder-width apart, your chest toward the floor, your upper arms parallel to your sides and your elbows pointing straight back. Push yourself up using your core and triceps to complete the rep.
3. Overhead ExtensionsStart with your feet shoulder-width apart and hold a dumbbell in each hand overhead. With the dumbbells facing each other, drop them both back until your arms reach a 90-degree angle while keeping elbows tight. Drive the weights back up to a full extension to complete the rep.
4. Skull CrushersStart by lying on your back with a dumbbell in each hand resting at your chest. Raise your arms so they are fully extended and bend your elbows until forearms are parallel to the floor. Slowly straighten your arms, and then lower them to the starting position to complete the rep.
5. Banded Overhead ExtensionsStart by grabbing the ends of the resistance band with each hand and step on the middle of the band with your foot to secure the resistance. Pull the band up over your shoulders so that your elbows are pointed forward. Extend your arms upward until they are in a straight line and then bring back down to your shoulders, creating a 90-degree angle with your arms. Drive the handles back up using your triceps to complete the rep.
6. Pike PressAssume a push-up position on the floor. Your arms
should be straight and your hands should be shoulder-width apart. Now lift up your hips so that your body forms an upside-down V. Your legs and arms should stay as straight as possible. Bend your elbows and lower your upper body until the top of your head nearly touches the floor. Pause, and then push yourself back up until your arms are straight.
7. Birddog KickbacksHolding a weight in each hand, start with your hands under your shoulders and knees under your hips. Keep your head, neck and back straight. Raise your left arm keeping your elbow tight into your body. Once your elbow is back, extend your forearm for a full arm extension. At the same time, kick your right leg backward until it’s straight and in line with your torso. Slowly bring your arm and leg back to the ground and repeat with the opposite
arm and leg.
8. Prone Single-Arm KickbackStart in a plank position holding a weight in each hand. Bend your left elbow and pull it up so it's in line with your shoulder. Pull your navel toward your spine to engage your abs, which will help you stay balanced. Exhale as you do a triceps kickback by extending your left hand behind you. Repeat on right side.
9. Side Plank Triceps PressAssume the starting position as shown by supporting your weight on your right forearm and the sides of your feet. Hold this position throughout the entire exercise. Straighten out your arm and contract your triceps muscle. Bend your elbow and return to the starting position.
10. Plank UpsStarting in a low plank position on your forearms, push up with one hand and then the other until you are propped up in a push-up position. Be sure to keep your back flat with your core engaged. Next, lower back down to your elbows one arm at a time. Alternate your leading arm so you work both sides equally.