DEFINE: Get your Arms Ready for Spring

The first day of spring is upon us . . . are your arms ready to be revealed? 🤔

Are you looking for some ideas & inspiration to create some definition? 👍

Well, this is usually the time of year that most people (my training clients too) are wanting to get their arms in shape for short sleeves, tank tops, sleeveless tops & dresses.  And why wouldn’t you want your arms to look strong and toned and feel awesome with the confidence to wear spring and summer clothing!  Through my 6 years of personal training this is probably my number 1 request for body part changes, along with perkier booty and flatter abs. So get ready, blog posts are coming in the near future to show you what exercises to do in order to DEFINE those problem areas too. 👏

So, let’s get started with the arms today.  Before I really started to do weight training, my arms were skinny and did not have much definition to them.  My husband, Tom, called them “pencil arms” ✏️ . . . and I don’t think he meant that as a compliment. lol 😉  But he was right, I focused so much on cardio and legs that I neglected strengthening my arms and it showed.  Here is the great news, it truly does not take long to build up your arm muscles and create nice definition, but you must do an arm workout at least 2 times a week. Remember, if you don’t use it, you lose it! And NO, it’s never too late!  I am 53 years old and there are even many women older than me who have taken the challenge to get their arms looking stronger and more toned and they look amazing! So, let’s get started NOW, so you feel armed and ready for spring! 💪 Tee hee, get it?

First, when I say arms, I mean shoulders, biceps, triceps, back muscles.  For my own workouts and for my training clients, I stress the importance of symmetry when exercising.  Our bodies are 3 dimensional and the more you work on exercising all areas of your arms, the stronger you will be and the more pleased you will be with the appearance.  So, lets get started!

DEFINE Your Arms Workout

Equipment Needed: use any of these items and also change up your equipment for variety which promotes better & faster results, with Dumbbells, Kettlebell, Medicine Ball, Resistance Tubes, Resistance Bands.  Not all exercises below can use everyone of these exercise items, but look for ways to incorporate them in your workouts!  I have linked the exercise equipment for your convenience, if you need to buy any items.  Also, each exercise below is from a previous workout, some concentrating on arms, others mixed in for an overall body workout; but, I have linked those to the previous workouts too, in case you want to view those.

” the BEST upper body move for definition “

PUSHUPS: (equipment used: your body) Start in a plank position with your arms straight and hands directly below shoulders on your mat. Your body should be in a straight line from your head to your toes (some of us have a protruding booty, so it will not look straight, when it actually is 🙄). Keep your core engaged and do not let your hips dip into a sagging position (no camel back). Slowly bend your elbows and lower your chest to the mat, keeping your core engaged. Then press upwards back into your plank position.  If you are not strong enough yet, then drop to your knees and do a women’s pushup.  As you begin to get stronger, start incorporating 1, 2 etc. men’s pushups with the women’s pushups until you can do all men’s pushups.  This is one of the BEST exercises you can do for upper body strength, in addition to gaining core strength.  Now that’s what I call great multi-tasking.

Do: 3 sets of 10 reps, working up to 3 sets of 20 reps.

” no slouching, droopy shoulders allowed “

OVERHEAD SHOULDER PRESS: (equipment used: resistance tube) Stand with feet shoulder width apart and knees slightly bent.  Keep core tight the entire time, by rotating the pelvic forward and engaging your ab muscles.  Grab the resistance tube (or a dumbbell) in each hand.  Place feet on top of the tube and extend handles up to shoulders. The further your feet are apart on the tube, the more difficult the move is. Slowly raise hands above until arms are straight, then slowly lower hands back to the starting position.  Variety: dumbbells, medicine ball, kettle bells or the resistance band. The reason I like the tube, is because it is very portable and great for travel to hotels, the beach or park.  Warning, the shoulder muscles do require good strength to lift overhead, so best to start off with a lighter weight and work up to heavier weights, as long as proper form is maintained.  What determines if the weight becomes to heavy, is if you can not maintain proper form, as many times the lower back muscles try to overcompensate for weaker arm muscles.

Do: 3 sets of 15

” create guns of steal “

OUTWARD BICEP CURLS:  (equipment used: kettle bell) I prefer outward bicep curls over forward bicep curls, as it isolates your bicep muscle better, requiring greater muscle strength, and in turn, bigger and more defined muscles.  Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles, to protect your lower back).  Grab the kettle bell with one hand and palm facing upward and arm straightened by your side. Then slowly raise hand to about 90 degrees, while keeping elbow in tight.  Raise the kettle bell by curling inward until the kettle bell is by your shoulders.  Then slowly lower stopping once your hand is almost to starting position, but not full extensions, as I want your bicep muscles engaged the entire time throughout the set.  Variety: dumbbells, resistance tubes, resistance bands, medicine ball.

Do: 3 sets of 15 reps on each arm

“no back arm dingle dangle allowed”

TRICEP RAISES: (equipment used: dumbbells) Place your feet shoulder width apart and stand upright keeping your core/abs tight.  Straighten your arms and keep them that way while placing them behind your booty.  While arms are straight lift them slowly (small move) away from your booty, then slowly return to starting position, yet keeping your hands from coming forward by your legs.  Also, make sure that your shoulders are relaxed and lowered, as I want your arms to do the work.  Also,  keep your arms slightly elevated when you return to starting position, as that will require your arms to stay engaged during the entire set.  When you do this, you should feel this in your tricep muscles (the muscle on the back part of your arms) but you must keep them strong & tight during the entire move.  Variety: resistance tubes, kettle bell, resistance bands, medicine ball.

Do: 3 sets of 15 reps

“you’ll be ready for backless & strapless dresses”

BACK FLY: (equipment used: dumbbells, exercise ball)  Sit on top of the exercise ball with your feet on the ground and knees bent at 90 degrees. If you are not using the ball, you do the same move standing.  Slowly bend at the waist and lower your chest to a bent over position.  Grab your heavier weight (as back muscles are usually a much stronger muscle) and have your finger tips facing one another. Slowly begin to raise your weights by lifting your elbows up towards the ceiling and keeping a slight bend in your elbows. As you bring the weights upward, think about pinching your shoulder blades together to really engage your upper back muscles. And when you lower the weights stop at your knee area before raising the weights back up for your next rep. By stopping the weights at your knees instead of bringing the weights together where they touch, this will keep your back muscles engaged the entire time. Variety: resistance tubes, resistance bands.

Do: 3 sets of 15 reps.

SUMMARY:

1. Pushups 3 sets of 10 reps
2. Overhead Shoulder Press  3 sets of 15 reps
3. Outward Bicep Curls  3 sets of 15 reps
4. Tricep Raises  3 sets of 15 reps
5. Back Fly  3 sets of 15 reps

LET’S CONNECT! Go to my homepage and let’s connect on social media! 

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.