Healthy Arms

1. Your biceps are the strongest of all arm muscles and make a great curve just above the elbow. Make sure to perform bicep curls with three hand positions: palms up, palms down, and thumbs to the side. Perform 12 repetitions to the front and then 12 repetitions of each to the side. .....

Get on the Ball

2. The stability ball will engage your core and amplify the results you get from chest exercises. Its important to work the chest muscles when sculpting the arms to create stability for the shoulder joint. Try the singlearm chest fly on the ball: Start youre your shoulders on the ball, hips lifted, and both hands over your chest holding light weights. Slowly lower one arm extended to the side, pause, and return to center. Perform 15 repetitions on e .....

Park It

3. Tone those arms while youre sitting in traffic! Simply place your palms on the steering wheel at 3 and 9 and press them inward to strengthen the chest. Then, place your hands inside the wheel and press outward to tone your rear delts. Try to hold these squeezes for 1020 seconds and repeat as often as you can. The person in the car next to you wont even notice. .....

Channel Tarzan and Jane

4. Swinging across the monkey bars isnt just for kids. Its a great way to shape up those arms. Try to climb across and back for 23 minutes. This works all the muscles around your shoulders. Pullups are always a no brainer at the park, and to really challenge yourself, try a wide grip hang for as long as you can. .....

Pool Press

5. No one can argue Dara Torres has great arms. Swimming freestyle or butterfly are great exercises. But if you cant swim (or dont like the monotony of laps), try these exercises Deck press: Start in the shallow end of the pool (about 34 depth) and place your hands on the side with arms bent. Press your arms straight and lift your body to hang along the edge then lower to return to the water. Try not to use your legs and jump but really focus on usi .....

Cut the Delt

6. Your deltoids surround your shoulder and have three specific muscles: anterior delt, medial, and rear. To really shape your shoulders, you must hit all three of these areas. Try your alphabet T, U, Vs to tone this area T raises (pictured here) hit your medial delt. Do 15 arm raises to the side and then hold the last one for 30 seconds. Lower and repeat the set.U raises are a forward push extending the elbow overhead. Perform 40 overhead presses w .....

Row Tow Tone Your Arms

7. Rowing a boat can give you spectacular arms, but since most of us dont have access to water (or a row boat), simulate this exercise in the gym with an Olympic bar (the long bar you use to bench press). Stand with the bar between your legs and pick up only one end. Walk backwards until your about in the middle of the bar. In a slightly bent forward position, bend your arms to bring the bar closer to your body and then extend it in a rowing motion. .....

Prep for Sleeveless Tops with Yoga

8. Yoga is great for increasing flexibility but it also helps tone and shape your arms. The best postures: Downward dog (Adho Mukho Svanasan) and Side Plank (Vasisthasana). Downward Dog: Start standing and bend over from the waist. Walk both hands forward until your hips are high. Press your heels into the floor and relax your shoulders. Hold for 35 breaths then walk hands forward to plank position.Side Plank: From plank position, lift your right ar .....

Plank It on Paper

9. Standard planks are a great way to strengthen your arms and core, but to really take your arm toning up a notch, place one hand on a paper plate. Keeping your arms straight (and both feet planted shoulderwidth apart), circle the plate ten times clockwise and ten times counterclockwise. Switch arms and repeat. .....

Say Good Bi Cep

10. Target your biceps to get sexy, sleek arms. Start sitting on a ball with hips low so that your back and the backs of your arms are supported by the ball. Perform bicep curls using a ten count up and ten count down timing. Perform as many repetitions as you can until fatigue sets in. Next, turn your arms out to the side and repeat the targeted slow curls. .....

Try New Triceps Toners

11. Combine traditional triceps toners with longextend moves like ball overhead reaches: Start with your shoulders and head on the ball, hips lifted, and hands over your chest. Bend at your elbows and slowly lower your hands back over your head (until your arms form a 90degree angle). Pause and return to start. Beginners can push hands together while advanced may keep arms apart. Perform 1520 repetitions, holding the last lift for 10 seconds at 45 de .....

Sit Down to Tone Up

12. Sitting on a Swiss ball strengthens your core and improves posture. Try these simple moves to tone your triceps and shoulders while you boost core strength and balance Seated ball triceps: Sit tall on the ball with your arms overhead. Beginners may place hands together, while advanced can keep arms apart. Bending at the elbows, reach behind your head and extend back to the top. Perform 2030 repetitions with light weights. Mini lift: Start sitting .....

Stay Lean with Cardio

13. Burning calories is key to having a sleek, toned body. Walking on an incline of ten percent or more can be intense, but try leaning forward and holding on to the handrails to incorporate an arm workout in your 3045 minute trek. .....

Remember the Small Stuff

14. Your rotator cuff muscles may be small, but theyre still an important part of stabilizing and shaping your shoulders. Try seated external rotation with tubing or free weights twice a week to tone and prevent injuries. Start sitting with your arm bent in a 90degree angle to the side, upper arm parallel to the ground. Without changing the bend in your arm, slowly lower the weight forward to 90 degrees and return to top. Perform 1215 repetitions wit .....

Dont Forget to Stretch

15. Resistance training is great for building strength, but stretching is essential for keeping your joints moving freely. Stretch your triceps by reaching one arm up and then behind your head, aiming for the middle of your back. Gently press on the elbow with the other hand and hold for 1030 seconds and repeat on the other side. Another great stretch Side neck stretch: Lean your right ear to your right shoulder, pressing with the right hand on the t .....

Travel with the Band

16. You can get an amazing workout with a resistance band, and it fits into any suitcase! Use this quick workout when youre on the road to keep those arms tight and toned Side tricep press: Start with the band across your chest with arms bent. Squeeze your shoulder blades together to keep your arms in place and extend one arm out to the side. Return to center. Perform 1520 repetitions on the right and then repeat on the left. Wide Ts: Hold one end of .....

Circle Up the Shoulder

17. Release the muscles surrounding your shoulder to help relieve sore muscles and neck pain. Hold a medium weight in your right hand in a forward bend position supported by the left arm. Relax the shoulders and slowly circle the weight from big to smaller circles. Repeat in the opposite direction from small circles to bigger. Repeat on the other side. .....

Do Pilates for Perfect Posture

18. Standing Pilates moves are great for your posture. Theyre best done with resistance bands or tubing, but youll still benefit without equipment.Pilates pulses: Start with tubing in front of chest and one arm stationary. Extend the other arm out to the side and do 20 pulses with each of the following hand positions. Palm down, palm up, and thumb up. Keeping your arms extended with tall Pilates posture the entire time. .....

Embrace Kettlebell Training

19. Kettlebell training uses acceleration and deceleration to generate more muscle tone faster. The swinging motion should always be controlled for safety and better muscle building. Try this cross curtsy row, which works the arms and lower body in one smooth step: Holding the kettlebell in your left hand, step back into a curtsy with your left leg and reach across and down with left hand. Stand back up with left foot to side and pull the kettlebell .....

Sit Fit

20. Sitting at your desk all day can be an opportunity to tone those arms. Keeping your legs lifted, roll your chair towards and away from your desk. This helps tone the lats and biceps, which surround the shoulder. Or pick up your laptop and raise it up and to the side. This targets the delts and obliquesa twoforone exercise. Perform 20 lifts to each corner. .....

Get a Grip

21. A strong grip is good for more than a firm handshake; it develops size and strength in your forearms. In addition, a weak grip can limit other weight room endeavors the amount of weight you can safely dead lift, for example, is dictated by how many pounds your hands can hold.Jeremy Frisch, a USA Weightliftingcertified coach and owner of Achieve Performance Training in Clinton, Mass. recommends two exercises to improve grip strength: 1) Pinch t .....

Up Next

22. The visual definition of being ripped. See more mens health pictures.A ripped back looks good. Thats why all of us guys want one. But did you know it can help you feel good, too? Since the back is the starting point for many of the movements you go through in a typical day, strength in the upper, middle and lower back is integral to your overall health. Think about it when you push yourself up out of bed youre using your back. When you reach fo .....

Focus on Compound Movements

23. Whether you want bigger arms, thicker legs or a wider back, you need to incorporate compound movements into your workout program. Compound movements are exercises that engage multiple muscle groups. Examples of compound exercises include Dead lifts bending at the knees to pull a barbell from the ground to your waistSquats literally squatting down with a barbell across your shoulders and pushing back to an erect posture using your legs Pullups g .....

Start the Countdown

24. You probably already know that the secret to big arms isnt a secret at all. Just lift weights, eat nutritious food and repeat, right? Well, there are some helpful pieces of information that can move you closer to your objective in a shorter time. For example, you may not know that bicep development is not the key to big guns. In addition, what you do in your kitchen can be as important as what you do in the weight room. And despite what some sl .....

Starting Position

25. Four minutes Works: Pectorals (chest muscles), shoulders, and triceps (back of your arms) How To: 1. Position yourself on a carpet or towel, resting on your knees and toes. Place hands in front of you, shoulderwidth apart, fingers spread. Tuck in abdominals, keeping your upper body in a straight line. .....

Triceps Stretch The Move

26. Slowly inhale and bend your elbows, lowering the weights to the sides of your head. Make sure to keep your elbows still, pointing straight up at all times; move only your forearms. Exhale and raise the weights back to the ceiling.Training tip: Roll a small towel and place it under your neck for extra support if you are feeling any strain in the neck area. .....

Drink up for dynamite arms

27. Be sure to drink eight or more glasses of pure spring water in between meals to keep your appetite at bay, support metabolism and burn fat. Dont drink more than a few ounces with your meals because too much water during meals can dilute stomach acid and impair digestion. Drinking pure spring water throughout the rest of your day will also help balance your stress hormones, which can increase even if you are just mildly dehydrated. Sodas, coffee a .....

Diet & fitness tips for slim

28. Of course the right upperbody exercises are crucial for shaping slim and sexy arms, but its only one part of my integrated program for creating the arms and body of your dreams. You must also feed your arms so that youre building muscle while burning off the fat. Here are my top six nutrition and exercise tips from Six Weeks to Sleeveless and Sexy that you can put into action today for trim, toned arms. .....

Chest Press on Ball

29. Start position: Position yourself on the ball so your upper back and head are supported on the ball, with your lower body supported by your legs in a bridge position, hips lifted. Bring the weights to your chest, elbows bent. Movement: Press weights up towards the ceiling, squeezing your chest muscles as you straighten your arms. Lower and repeat. .....

Fast muscle no weights

30. When you dont have access to a gym, you can still hit every part of your triceps using rockback pressups. Start in the regular pressup position, but instead of lowering your chest, slide your body back, bending your elbows. It hurts, but its a quick way to add visible size. .....

Do your prep

31. If you fatigue easily during pressing moves, heres a quick strength boost: depth pressups. Get into pressup position with your hands on two raised boxes. Drop your hands between the boxes, lowering into a half pressup. As your arms absorb the impact, they are primed to deal with heavier loads. .....

Switch up a gear

32. You may have heard about muscle activation before (think turning your muscles on as you work them). The way to flick your biceps onswitch is simple: flex hard. Even if the move youre performing doesnt work those muscles exclusively, tense your arms and youll build muscle. .....

Use the armchair

33. Wave goodbye to TV guilt and puny arms simultaneously. When youre kicking back in front of Breaking Bad, hold a kettlebell upsidedown in one hand. The instability works your forearms and brachialis, both essential for bicep development. Plus it leaves the other arm free for the remote. .....

Be a poser

34. Bodybuilders do it for a reason: tensing in the mirror helps train your body to focus on the correct muscles during exercise. Tense your triceps until you see them flex properly, then repeat this action when lifting. Fake tan is an optional extra. .....

Inchworm

35. Stand with your feet hipwidth apart, bend over, and touch the floor in front of your feet with both hands. Keeping your legs straight and core tight, walk your hands forward as far as you can without letting your hips drop. Pause, then slowly walk your feet toward your hands. Thats one rep. Do 12. .....

Alternating Arm Raise

36. Stand holding a pair of dumbbells at your sides, one palm facing in, one palm facing the front of your thigh, feet hipwidth apart. Keeping your arms straight and shoulders down, simultaneously raise one weight in front of you and the other out to your side, both to shoulder height. Return to start. Thats one rep. Repeat with opposite arms and continue alternating. .....

Arnold

37. Stand with your feet hipwidth apart, holding a pair of dumbbells in front of your thighs, palms facing away from you. Curl the weights to shoulder height, then rotate your hands so that your palms face forward and press the dumbbells toward the ceiling until your arms are extended directly overhead. Pause, then reverse the movement to return to start. Thats one rep. .....

Row with Triceps Kickback

38. Hold a dumbbell in your right hand and place your left knee and hand on a bench so your hips and shoulders form 90degree angles with your legs and arms. Keeping your back flat and core tight, bend your right elbow to lift the weight to the side of your chest, then raise the weight behind you until your arm is completely straight. Reverse the move to return to start. Finish all reps, then repeat on the other side. .....

Standing V Raise

39. Hold a dumbbell in each hand and stand with your feet shoulderwidth apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps. .....

Shoulder Press

40. Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulderwidth apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps. .....

Rotating Triceps Kickback

41. Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor. Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm. .....

Pike Walk Pushup Combo

42. Stand with your feet together, arms at your sides. Bend over (its OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you. Walk your hands forward until you are in a pushup position and do one pushup. Keeping your hands in place, walk your feet forward until theyre as close to your hands as possible. Thats one rep. Continue moving forward until youve done five or six pushups. .....

Airplane Extension

43. Lie facedown and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. Thats one rep. Do 10 to 15. .....

Crescent Lunge and Row

44. Grab a dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell in your right hand to hang naturally. Row the dumbbell straight up until your right elbow passes your torso. Thats one rep. Do 12 to 15, .....

T Pushup

45. Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. .....

Get Sleek

46. Heres something youll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right arm exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganzas upperbody workout, below, hits every major muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, .....