Women are not very well known for having toned upper bodies. Some people frown upon muscle on women, seeing it as manly and unattractive. We beg to differ. Nice arms are the trademark of a fit physique and muscle looks way better than flab. Estrogen can be thanked for the awesome tendency of females to store fat in their triceps area, the backside of the arm notorious for carrying the most arm flab. Here are some moves you can tackle in the gym to burn away the fat and tone up those triceps for beautiful feminine arms.
- Rope Pressdowns
Usually on one of the outward sides of the biggest cable machine in the gym, the rope pulley is a great way to define your triceps. Find the rope attachment and hook it to the cable, then raise it all the way to the top. Grab the edges of the rope with your palms facing each other and stand erect, knees slightly bent to allow room for full extension. Keep your upper arms to your side and bend at the elbow, lowering the rope until your arms are in full extension in front of you. Pause for one count and then slowly release to the original position. Repeat for 3 sets of 10. Use enough weight that you struggle but are still able to finish all sets and reps.
- Dumbell kickbacks
Grab two dumbells; most people can start with around 5 to 8 pounds, it's up to you. With one in each arm, stand with your body bent over about 45 degrees to the floor. Starting position is with your arms bent to where the weight is even with your chest, then with your upper body tight, extend your arms straight back without locking them. This constitutes one rep. Repeat for 3 sets of 12. Remember the only motion should be in your elbows so don't swing the weights.
- Bench dips This will be the simplest, yet most effective move you do. Place two flat benches side by side. Place your palms on the edge of one and prop your feet up on the other. Lower yourself until your body is about 90 degrees with the ground then lift yourself back up. You can do 3 sets of 10 of these as well or just do one large set until you can't move your arms anymore. Dips can also be done on a dip machine once you get strong enough to lift your entire bodyweight.
A well-rounded physique targets all areas. The triceps are all too often left out of the mix. Throw these moves into your training routine twice a week and you will see that arm flab disappear, replaced by long and lean glorious guns you can't help but show off.
