Tank Top Season is Near—Are Your Arms in Tip-Top Shape?
Apr 2009
If you’re looking forward to getting back into your favorite sleeveless summer dress or tank top, but you’re not ready to expose your arms to the world just yet, then now is the time to start an arm-strengthening exercise routine.
If you don’t work your arm muscles regularly, they may lose their muscle tone and look flabby. Some women worry that strength training will make their arm muscles bigger and bulkier, but that’s not the case. A strength-training routine targeting the upper body and arms will actually promote a fit and well-toned physique.
Spring is the perfect time of year to revamp your fitness routine. Try this quick-and-easy program for the next eight weeks, and chances are your arms will be jiggle-free once it’s time to bare them. If you’re new to strength training, aim for one set of each exercise; veterans, do three sets. As with any new exercise program, people with physical limitations should consult a physician first.
Warm-up exercise
Wave your arms back and forth across your torso, then roll your shoulders forward and back. Next, with arms extended to the side at shoulder height, perform small circles forward and back or in “figure-eights” until your shoulders and arms start to fatigue. Perform a few sets of these for five minutes before attempting the following exercises.
Front raises with hold
This exercise will work and tone your shoulders.
Hold a pair of light dumbbells directly in front of you at shoulder height, thumbs pointing up. Keep one dumbbell in place as you lower and raise the other. Switch sides, alternating for about 20 repetitions or until your shoulders are fatigued. Triple-arm sculpt
This exercise has a triple effect, engaging all three of the arms' muscle groups—biceps, shoulders and triceps.
Hold a medicine ball (or dumbbell) in front of you at waist height, elbows tucked in at your sides. Raise the ball to chest height while contracting your biceps. Then raise the weight above your head using your shoulder muscles. Finally, slowly lower the weight behind your head, focusing on using your triceps. Follow the steps above in reverse to return to the starting position. Aim for 15 to 20 repetitions, or continue to the point of fatigue.
Bench dips
This classic tricep move requires no special equipment.
As if preparing to sit on a sturdy bench or chair, clasp your hands on the edge of the bench, hands shoulder-width apart. Supporting your body weight with your arms, keep your legs bent (or straight for a greater challenge) and bend your elbows, lowering your tailbone towards the floor. Stay as close to the bench as possible. Push yourself up by contracting your triceps. Continue this motion until your triceps fatigue.
Five-pulse bicep curl
Select a heavier weight for this exercise—anywhere from eight to 20 lbs., depending on your fitness level.
Begin with a dumbbell in each hand, elbows slightly bent and tucked in at your sides, and palms facing up. Raise both dumbbells to slightly above the elbows and slowly pulse five times, contracting your biceps and keeping your wrists flexed throughout. Return the weights to the starting position. Perform five sets of five pulses.