How to Get Sexy Arms

How to Get Sexy Arms


Granted ‘sexy’ is a rather subjective term, while one lady is driven to get herself some Serena arms while another is ‘pilating’ her way to Kelly arms there’s one thing these envious limbs have in common and that’s that they’re toned — which today is pretty much a synonym for sexy, right?

You can’t just tone your arms. What you’re toning here are the muscles of the arms. So first thing first on this list of ours:

1. Get Lean Muscle

When looking to build lean muscle mass, you’ll want to lift heavy at a low rep range. Now when we say heavy, we’re talking a 10 to 12 pound range (or about 75 percent of the maximum amount you can lift); nothing too crazy. And as for those reps, anywhere between 6 to 10 for 3 to 5 sets. Listen though, rest is going to be crucial between those sets, so let’s shoot for a 1 to 2 minute rest period.

THE WORKOUT
Equipment: 10 to 12 lbs dumbbells (or dumbbells at 75 percent of your 1 rep max)
Reps: 6 to 10
Sets: 3 to 5
Rest: 1 to 2 minutes, after each set

So now that we’ve got that down, onto the movements. Be sure to complete each movement for the prescribed number of reps, sets, and rest period before jumping into the next one. The following routine, when performed three to four times a week, should get you through a two to four week span.

Frequency: 3 to 4 times per week, with 1 -2 rest days in between

Duration: 2 to 4 weeks

Dumbbell Overhead Press

Dumbbell Overhead Press

 

    1. Grab those dumbbells, stand with feet hip-width apart and bring the weights up so that palms are facing forward and elbows are bent at 90 degrees and in line with your armpits. This is starting position.
    2. Take a deep breath, brace your core, and drive the weights up above your shoulders as you straighten out your arms. Pause for a second at the top of the movement as you breathe out.
    3. Slowly lower the dumbbells back to starting position. Continue for prescribed number of reps.

Dumbbell Bicep Curl

Dumbbell Bicep Curl

 

    1. Pick those dumbbells back up, stand with feet hip-width apart, and arms at your side with elbows slightly bent so that palms are facing upward. This is starting position.
    2. Take a deep breath, brace your core, and draw the weights upward squeezing through the biceps bringing your fingertips in line with the front of your shoulders. Pause for a second at the top of the movement as you breathe out.
    3. Slowly lower the dumbbells back to starting position. Continue for prescribed number of reps.

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension

 

    1. With dumbbells in hand, stand with feet hip-width apart, and bring your arms up above your head so that your hands are in line with your shoulders. Slowly bend the arms at the elbows bringing the weights down toward the back of your shoulders. This is starting position.
    2. Take a deep breath, brace your core, and drive the weights upward hinging through the elbow and squeezing through the triceps. Pause for a second at the top of the movement as you breathe out.
    3. Slowly lower the dumbbells back to starting position. Continue for prescribed number of reps.

Dumbbell Side and Front Shoulder Raises

 

Dumbbell Front Shoulder Raises

 

Dumbbell Side Shoulder Raises

Note: Opt for lower weight

    1. With dumbbells in hand, stand with feet hip-width apart, and arms at your side with palms facing inward. This is starting position.
    2. Take a deep breath, brace your core, and with straight arms lift the weights upward to shoulder height. Pause for a second at the top of the movement as you breathe out.
    3. Slowly lower the dumbbells back down now bringing the palms to face your thighs.
    4. Take a deep breath, brace the core and with straight arms lift the weights upward to shoulder height. Pause for a second at the top of the movement as you breathe out.
    5. Slowly lower the dumbbells back to starting position. Continue for prescribed number of reps.

OK, now that we’ve got some muscle to work with, onto the next step:

2. Sculpt that Stuff!

This is when you’ll want to reach for the lower load weights. Let’s say between 5 and 8 pounds for the triceps and biceps, and certain sections of the delts (those are your shoulders). For other sections of the delts, you’ll want to go with a weight closer to 2 to 3 pounds. It may feel like we’re going a little over the top here with the rep range, as we’re aiming for 12 to 20 reps, but trust us, this will be the calorie burn you need to lean those muscles, as you’ll be decreasing any surrounding fat with the unsuspecting cardio burst here.

THE WORKOUT

Equipment: 5 to 8 lbs and 2 to 3 lbs dumbbells
Reps: 12 to 20
Sets: 4 to 6
Rest: 1 minute, after each set

Again, be sure to complete each movement for the prescribed number of reps, sets, and rest period before jumping into the next one. We’d recommend running through two sets of the routine we initially recommended followed by two to four sets of these combination movements to hit the same muscle from a different angle.

This routine, when performed three to four times a week, should get you through a four to six week span.

Dumbbell Bicep Curl into Overhead Press

Dumbbell Bicep Curl into Overhead Press

    1. Grab a pair of dumbbells, stand with feet hip-width apart and weights at your side with palms facing inward. This is starting position.
    2. Take a deep breath, brace your core, and curl the dumbbells upward bringing the head of the weight to your shoulders. Pause for a second as you squeeze through the biceps and breathe out.
    3. Take a deep breath and now power the dumbbells upward, directly above the shoulders. Palms should be facing inward. Pause for a second as you breathe out.
    4. Slowly lower the dumbbells back to starting position. Continue for preferred number of reps.

Dumbbell Triceps Kickback into Lateral Shoulder Raise

Dumbbell Triceps Kickback into Lateral Shoulder Raise

Dumbbell Triceps Kickback into Lateral Shoulder Raise

    1. Grab a pair of dumbbells, preferably closer to the 5lbs range, stand with feet hip-width apart and weights at your side with palms facing inward. Slightly bend at the knees as you hinge at the hips. With a straight back, roll the shoulders slightly back creating a high chest. This is starting position.
    2. Take a deep breath, brace your core, and with the shoulder in place extend the dumbbells back behind you hinging at the elbow. Pause for a second as you squeeze through the triceps and breathe out.
    3. Bring the dumbbells back to starting position. Stand tall, bend the elbows to 90 degrees with palms facing each other. Take a deep breath and now raise through the shoulders laterally as if a thread were pulling your elbow upward. Palms should now be facing the ground. Pause for a second as you breathe out.
    4. Slowly lower the dumbbells back to starting position. Continue for preferred number of reps.

And one more thing, nutrition is going to be key. Toning calls for balanced meals featuring a solid amount of protein paired with complex carbs and healthy fats, which brings us to the final step:

3. Eat for Strength

Following a meal plan that has you eating six small meals throughout the day to keep your metabolism revving, while meeting protein needs will make more of difference than you think.

Oh, and by the way, strength training has been shown to boost mood as it increases endorphin levels and amps up self confidence. And really, what’s sexier than that?!

Check out these perfect sexy arms for a little motivation along your journey.

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