BUILD ARMS OF STEEL IN 4 EXERCISES

Toning your arms means increasing their size and working on their appearance, by making them visible.

To progress, follow this muscle training programme and increase the circumference of your arm. Always choose a weight that you can hold throughout the 3 sets of each exercise. Enjoy your workout!

Exercise 1: Straight-bar bicep curls

• Targeted muscles: Biceps. • Exercise: Stand up with the feet shoulder-width apart and toes pointing slightly outwards. With your arms straight, hold the bar in front of your thighs. Your palms must face upwards. Slowly lift the bar by bending your elbows (which should remain against your body). Lower it, controlling the descent and return to the original position without fully extending your arms. Repeat the exercise. • Breathing: Breathe in when in low position and lift the bar towards you. • Safety instructions: When lifting the bar, keep your elbows against the body. Your hands must stay in line with the forearms during the exercise. Keep your back as straight as possible. • Repetitions: 3 x 12-15 repetitions with 30 seconds of recovery.

Exercise 2: Skull crushers

• Targeted muscles: Triceps. • Exercise: Lie on a bench, hold a barbell with both hands (hammer grip), with your arms extended above your head. Slowly lower the barbell to your forehead with your head as low as possible, while keeping your elbow vertical (the elbow should not move). Only the forearm should move during this exercise. Lift your arm without fully extending it to keep the triceps contracted and prevent injuries. Repeat the exercise. • Breathing: Breathe out as you lift the barbell. Breathe in as you lower the weight. • Safety instructions: Keep your body nice and straight with your feet flat on the ground and contract your abs with each repetition. Keep full control of the barbell when you lower it so that you do not hit your neck with the barbell. • Repetitions: 3 x 12-15 repetitions with 30 seconds of recovery.

Exercise 3: Press-ups on a step

• Targeted muscles: The pecs and triceps. • Exercise: With your hands flat on the ground, spread shoulder-width apart, your fingers spread out and pointing forwards. The feet should be touching and resting on the step. Contract and raise the body by extending the arms. The body must be straight with the head aligned with the body. Lower the body to the ground by bending your elbows and then return to the original position by extending your arms. Repeat the exercise. • Breathing: Breathe in as you descend towards the ground. Breathe out at the end of the upward motion. • Safety instructions: Keep your body straight and contract the abs throughout the exercise. Lock your elbows, control the movement to slow you down as you lower your body and avoid over-extending your elbows. • Repetitions: 3 x 12-15 repetitions with 30 seconds of recovery.

Exercise 4: Triceps bench dips

• Targeted muscles: Triceps. • Exercise: Sit on a bench with your hands shoulder-width apart, move your feet forwards keeping your chest straight (hips under the shoulders). The further your feet are away from the step, the heavier your body will feel. Slowly lower your hips towards the ground, bending your elbows and push on your arms to return to your original position. • Breathing: Breathe in as you descend towards the ground. Breathe out as you rise up. • Safety instructions: Don't fully extend elbows, keep your back aligned, abs tight and shoulders low. • Repetitions: 3 x 12-15 repetitions with 30 seconds of recovery.