Push arms to failure with big weights

Young woman doing chest exercise
Young woman doing chest exercise

From bingo wings to jiggly bits, arms are one thing many of my clients ask me how to get in the best shape. The reality is, regardless if you are a man or a woman, you need to work hard on your arms.

Yes, that means heavy weights, and don't be wasting your time thinking those 1kg dumbbells are going to get you that desired toned look.

Men and women alike need failure – the point where the rep fails due to lack of strength – and you will be all day trying to reach failure with 1kg or 2kgs.

Aim for 12-15 reps and failure after each round. Allow yourself to recover and then continue to your third and fourth round with the same rep range.

A complete arm workout will consist of working biceps and triceps with about three exercises on each. Some of my favourite options on biceps are 21s with a barbell.

This consists of standing with feet shoulder-width apart or one foot forward and taking the barbell from hip level halfway for seven reps then from chest halfway down for seven reps.

Then, without a break, complete bicep curls all the way to the chest from hip.

It's a real burner and a must if you want a real toned arm.

Dips from the side of a bench are another of my favourites, but you can raise the feet to make these more difficult or add in a pulsing movement while your arms are bent at a 90-degree angle in the dip.

Concentration curls  

A. Sit on a bench, holding a dumbbell with your elbow resting on your inner thigh and your arm straight.

B. Raise the dumbbell up to your shoulder, bending at the elbow.

• Keep your elbow on your inner thigh and don't allow it to move through.

Prone Curls

A. Lie face down on an incline bench, holding dumbbells with your arms hanging by your side, palms facing inward.

B. Raise the dumbbells up to shoulder height, bending at the elbows.

• Repeat movement without any swing.

French Press

A. Lie on your back, holding a barbell up over your chest with your arms straight.

B. Lower the barbell down to the top of your head, bending at the elbows.

l Raise the barbell back up over your chest, straightening your arms.

• Repeat movement

Tricep Extension

A. Sit on a bench, holding one dumbbell in both hands overhead with your arms straight.

B. Lower the dumbbell down behind your head, bending at the elbows.

• Raise the dumbbell back up overhead, extending your arms.

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