Killer moves to get you armed and dangerous

Posted: Updated:

It feels like summer - time to pull out those short sleeves and sleeveless shirts!  But are your arms ready to be bared?

Strong & Sexy Arms Workout
While the rest of your body may only be exposed a few months of the year, your arms are constantly in the spotlight. Whether its sleeveless tops by summer or fancy holiday dresses come winter, it seems like your arms are always out there on display. 

A well-toned upper body is the perfect warm-weather accessory and with a little extra effort, a sculpted upper body is within your reach.

Upper-body muscles usually respond quickly to resistance training because they don't get used much in everyday life.  Putting them through their paces two to three times a week results in a tighter, firmer appearance. And because more firmness equals more strength, you'll have an easier time with many of the other summer activities on your list. 
For any upper arm exercises to work, whether its biceps exercises or triceps exercises, you have to use a variety of upper arm exercises in different combinations in order for your upper arms to develop regardless of what goals you have with your upper arm weight lifting exercises.

Concentrating on the biceps and triceps-the largest muscles in your arms
•Push-Ups (regular, military, diamond)
•One Arm push-up against wall
•Stretchy band/triceps
•Bicep curl + reach outs
•Hammer curl-biceps
•Triceps Dips
•Seated Overhead Press
•Triceps – high angle extension (sword pull) w/band
•Zip Up – shoulders/biceps
•Static “T” Hold w/weights
•Bicep Curl-arms shoulder height – triceps/bend elbows behind back

One-Arm Triceps Dip
•Sit on the floor with your legs and feet pressed together, knees bent and feet flat on the floor.
•Place your hands about a foot behind your butt, palms shoulder-distance apart, fingers pointing toward your butt. Straighten your arms to raise your butt off the floor.
•Bend your left elbow and lower your butt as close to the floor as possible without actually touching it.
•Straighten your left arm; repeat, this time bending right arm.

Floor Pull-Up
•Lie flat on the floor with your head and shoulders underneath a high, sturdy table.
•Grasp the table edge with hands, palms shoulder-distance apart and facing in.
•Pull yourself up off the floor as high as you can, keeping your abs tight and your neck straight.
•Pause for 1 second, and then lower yourself back down.
•If you don't have a table available, lay a broom handle or pole across two chairs placed a few feet apart.

For Information on the Smart Gym featured by Wendie go to: