lunes, 10 de octubre de 2016

4 exercises to tone up your arms

Expressions such as bingo wings are common ways to refer to our triceps muscles when these lack tone and strength.

We are perhaps more focused on getting toned glutes, abs and legs and don’t place so much importance on the arms in general.

However, arms workouts are essential as part of any any serious fitness routine.


Let me introduce 4 very effective exercises that will help you get toned and strong arms.

3 of them target triceps and the other, biceps to enable a full arm workout.

Triceps Dips (back of upper arms)


3 sets, 12 repetitions, 30’’ rest between each series.


- Sit on the edge of a bench or a chair and place your hands next to your hips.

- Straighten your legs out in front of you

- Lower your bottom off the chair until you reach a 90-degree angle at your elbows.

- Push yourself up and straighten your ams.

- Don’t lock your elbows

Warning: stop doing the exercise if you experience any shoulder or elbow pain.

Overhead Triceps Extension (back of upper arms)


3 sets, 12 repetitions, 30’’ rest between each series.


- Hold a dumbbell in one hand and extend it up to the ceiling

- Lower the dumbbell to your shoulder blade

- Extend your arm up to the ceiling but don’t lock your elbow

- Repeat on the other side



Biceps Curls


3 sets, 12 repetitions, 30’’ rest between each series.


- Hold a dumbbell in each hand with your palms facing forward

- Bend your arms, lifting the weight until your hands touch your shoulders

- Keep your elbows tucked into your side

- Go back to the starting position.

 Tips: Keep your upper body still. Don’t swing your back and engage your core.

Press-ups with one arm forward


Repeat at many times as possible for 30 seconds.


- Kneel on the floor, keeping your left hand just behind the line of your shoulder and your right hand in front.

- Ensure that your body is parallel with floor.

- Bend your elbows lowering your chest to the floor.

- Lower down to where you feel comfortable

-Push your back up

-Repeat on the other side with your left hand in front

You will notice how you arms will improve in a short time!


Entrenador personal Madrid
Alberto Lázaro, personal trainer

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photo credit: sean dreilinger where did rachel "gun show" get her guns? - MG 0309.JPG via photopin (license)

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