Arm-Defining Exercises
When I train upper body, I get great arm definition by doing drop sets. Drop sets are basically a technique where you perform an exercise and then drop or reduce the weight and continue for more reps. My trainer, Corey Grenz, Fitness Professional at Life Time Athletic explains why to do a drop set:
“It is a simple way to extend the length of the set so there is more metabolic stress on the muscle.” – Corey Grenz
- Mechanical Tension: done by using heavy resistance on the exercise and completing fewer reps.
- Muscle Damage: done by focusing on the eccentric (lowering) portion of the exercise.
- Metabolic Stress: done by extending the set, shortening the rest period, feeling the muscle work and getting the “burning” sensation while doing the exercise.
My trainer, Corey shared that in his experience, women respond really well to exercise focused on muscle damage and metabolic stress (numbers 2 and 3 above). However, he stated that exercises which focus on mechanical tension are often overlooked by women. Incorporating mechanical tension into your routine is a great opportunity for those who want to build muscle and strength.My Arm Workout
Exercise 1: Bent-Over Lateral Raise
- Bend your upper body so it is just about parallel to the floor. Keep your knees slightly bent, chest out and back flat.
- Let the dumbbells hang directly beneath you with your arms straight (but don’t lock your elbows), with your palms facing each other.
- Lift arms up and away from your body, so they are parallel to the floor and return to starting position. Repeat.
Exercise 2: Tricep Pushdown
This exercise targets your triceps, a three-headed muscle that covers the entire rear portion of your upper arm. You’ll need a cable/pulley machine for this exercise.
Motion:
- Using the cable-pull, stand with your feet should width apart and grip the bar with your palms facing down (overhand grip).
- Bring your arms close to your body and perpendicular to the floor. Keep your arms close to your sides as you push the bar down until it touches the front of your thighs and your arms are fully extended.
- Only your forearms move, keep the upper arms stationary. Exhale as you push down and breath in as you bring the bar back up to the starting position.
Exercise 3: Standing Biceps Cable Curl
This exercise targets your bicep muscles and forearms and uses a cable and pulley machine.
Motion:
- To start, stand upright while holding a cable curl bar that is attached to a low pulley.
- Grab the cable bar at shoulder width with your hands facing up. Your knees should be slightly bent and arms should be close to your sides.
- Curl the bar up by contracting your bicep muscles. Continue the movement until the bar is at shoulder level. Slowly release and repeat.
Exercise 4: Seated Arm Curl
This exercise again targets your bicep and uses a seated arm-curl machine.
Motion:
- With your upper arms positioned against the bench pad and your chest against it, hold the bars and lift.
- Only your forearms should move while your upper arms stay on the pad for the duration of the exercise. Lower the handles slowly to the starting position as you inhale.
Exercise 5: Standing Arm Curl, Full Range of Motion
Stand upright while holding a cable curl bar. Keep your elbows close to your torso and grip the bar with your hands facing up. Curl the bar up until it is at shoulder level and slowly bring the bar back down to starting position.
If you don’t already, try incorporating a workout focused strictly on strengthening your arms. Not only will you be stronger, but you’ll have more definition in your arms!