So you go to the gym twice a week, hit the weights a bit, do some cardio and crunches, and on your off days yoga does the trick. But you look the same as you did a year ago — what gives? Turns out, the key to unlocking strength and tone is finding exercises that recruit a large amount of muscle fiber. For stronger, more visibly defined arms, try throwing these moves into the weightlifting portion of your workout for the next eight weeks, and watch your arms go from good to amazing!
1. Dead-Hang Chin-up Grasp a pull-up bar with an underhand, shoulder-width grip. Pull your shoulder blades down towards your tailbone and draw them in towards your spine (a). Pull yourself up so that your collarbone is in line with the pull-up bar (b). Take four seconds to lower yourself down to the starting position, keeping the shoulders down and back throughout. That’s one rep. NOTE: If you cannot pull yourself up, loop an exercise band around the pull-up bar and place your knee in it to decrease the level of difficulty. Sets: 3, Reps: As many as possible, Rest: 120 seconds between sets
2. Zottman Curl Grasp a pair of dumbbells and hold them at your sides, palms facing inwards (a). Curl the weights up, turning your hands so that your palms face you (b). At the top of the motion, turn your hands so that the palms face away from you and take three seconds to lower the weights. That’s one rep. Sets: 3, Reps: 8-12, Rest: 90 seconds between sets
3. EZ-Bar Drag Curl Grasp the two handles of a resistance band with palms facing in, standing on the midpoint of the band (a). Pull your elbows back as you perform a bicep curl, as if dragging a bar along the front of your body, shoulders down and back throughout, until your hands reach your breastbone (b). Hold the position for one second, then take three seconds to lower yourself back to the starting position. That’s one rep. Sets: 3, Reps: 8-12, Rest: 120 seconds between sets
—Michael Schletter for Life by DailyBurn
Want more? Head over to Life by DailyBurn for the complete list of 6 Exercises for Strong, Lean Arms.
Photos: Eric LaCour