Exercises To Tone Arms For A Better Form And Muscle Structure

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Exercises to tone arms can give you the edge over those that are just focusing on increasing weight, but little do they know that it needs more than that.

Exercises to tone arms include total body workouts

Toning your arm muscles the right way involves working and developing the three major arm muscles groups which are the triceps, biceps and the forearm.

To build the entire arm muscle structure to phenomenal form, you must focus on all these muscle groups to get the optimum results without spending a lot of time on less-impacting and even useless routines.

Chin ups

These are classic bodyweight exercises that help develop functional strength aside from developing your arm muscles. Not to be confused with the pull-ups, it may be similar in the technique, but the chin-ups are a bit more challenging as you need to go over the bar with your chin placed on top of it before going back down. This emphasizes the muscles on the triceps and forearms

Doing the revere grip chin-ups can also help focus on the biceps.

Floor press

This is a variation of the bench press, only that you cut the range of motion. This limits the role on the chest.

Find a power rack with multiple hooks or J-hooks, and set the bar just slightly above your belly button. Lie on your back with legs straight then unrack the weights and start pumping. You can also do this with knees bent and feet flat on the floor. Make sure the elbows are pointing forward.

JM press

This is a hybrid between a standard bench press and skull crusher. Perform this movement 10 to 15 times.

One arm cable extensions

Grab a D handle from a high pulley and use a flash grip. Extend fully without bringing the shoulders forward, but keep the hips fully extended and the head in neutral position. Keep shoulders back to isolate the triceps.

Do these workouts as prescribed.

Arm angle workouts

Here are some angle routines to work those muscles and getting those shredded arms;

Start with the one-arm cable biceps pose. Raise the arms 90 degrees with the elbow flexed and the biceps in their shortest position. Hold it for six seconds or more for the nervous system to activate the biceps and leads to better contractions throughout the workout.

Follow this with a cable crossover triceps extension. Work both the biceps and triceps with moves to stretch it to the maximum positions. Changing the length of the muscles also changes the tensions and maximizes the amount of muscle fiber worked.

Alternate the one arm cable biceps pose and cable crossover triceps extension once each week and make sure to take the prescribed rest after each routine, then follow the prescribed routines in the order below;

Cable triceps kickback – 4 sets; 15 reps; rest for 10 seconds

Overhead triceps extension – 4 sets; 10 reps; rest for 45 seconds

One arm cable biceps pose – 4 sets; 8 – 10 reps for each arm; rest for 30 seconds

Incline dumbbell curl– 3sets 7,5 reps; 20 seconds rest

Cable crossover triceps extension–  3 sets; 10 -12 reps; rest for 30 seconds

Preacher curl – 6 sets; 9,7,5,9,7,5 reps; rest for 60 seconds

Incline dumbbell skull crusher – 6 sets; 9,7,5,9,7,5 reps; rest for 60 seconds

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