What is the best exercise to tighten the backs of your arms?

Question

And do you have to do bicep curls as well to even out your arms? I seem to only have problems with the backs of my arms and I just want them tone, not bulky.

Answer 1

I hate bicep curls. they grind the joints together. So when you get old, your arms are a mess.



Take a barbell, put some plates on it. Pick it up, keeping your elbows bent, your knees bent, and bent over. HOLD the weight for 60 seconds. It should feel heavy at 30 seconds. This will tighten up the back of your arms, and your entire body, too.



I use a clock on the floor to keep track of the time.

Answer 2

Simple pushups will do. However you must concentrate on keeping elbows in for this one and bring your hands in to at least shoulder width and no wider. Do 3 sets of 10 reps (or however many you can do) and the back or your arms (triceps) will tighten up in no time. Well, give it at least 3 or 4 weeks.

You will be pleasantly surprised at the changes you will make.

Answer 3

Take a gallon jug of water and hold it behind your head. Raise it over your head. Do 3 sets of 12 reps. Then repeat with the other arm.. You don't need dumbells or other exercise equipment. It is a good idea to do your biceps also...keep yourself in balance.

Answer 4

You can do it multiple ways:

Like the fellow said before about using own body resistance- put your left hand palm up, under your chest.



Now place right hand, palm down on the left hand a(so your elbow is bent) and simultaneously push down with the right and up with left.

Hold at maximum pressure for ten counts, release, relax, repeat.

Repeat up to 30



Basically your wanting to work the triceps area- so as everyone has stated before- their exercises will help.

Another way is chair dips:

Place two chairs shoulder width apart (no wheels please!)

Place hands behind back, but resting on seat of each chair.

Place feet on ground in front, legs rigid.

Dip/lower your bottom down, until your arms reach full tension, push slowly back up.



It's illustrated here:

http://www.bodyweightculture.com/index.php?option=com_content&task=view&id=18&Itemid=29



The behind-back tricep curl offered by the other person was excellent too.

Basically- as a woman, you'll put on weight on your bottom, thighs, arms chest and stomach, usually in that order, so in addition to the triceps exercises- I recommend walking and possibly some push-ups for total arm and chest strength/weight loss.



I'd recommend Isometrics (using bodies own resistance)

Calisthenics (again using bodies own resistance):

such as this

http://www.weightlossforgood.co.uk/home_exercise/chest_firming.htm

which will also work the arms; shoulder blades, tri's and bi's- and give ladies great tone.



Pilates (great for core balance strengthening).

Girl's mags are pretty good too:

http://www.allyou.com/allyou/article/0,20904,1018252,00.html





This guy is phenomenal:

http://www.hikuta.net/classical-conditioning/clscon_dyn_calis.cfm

I actually lost 50kg from simple exercises like this (I had a bad accident and overate for a year basically). And I got my army bod back.

Answer 5

I just wrote a big long answer to this, and had to go prove my id etc.

In short, now, you don't need weights and all that stuff. Use each muscle against it's counterpart in the body. Getting fed up with this now, so will say - clasp hands together. push down with one , slowly let down with other. pull up with one, slowly let up with other. You are intelligent, and you will now be able to work out that you can tone any part of your body by using the opposite part's muscles. Normally I would charge $1,000 for this, but you are on a winning streak! I am going for another glass of wine now! HTH LOL Happy new year!!!

Answer 6

Easiest way to tone the backs of your arms is to sit on the floor with your legs straight out in front of you, put your hands on the floor by your hips and press down to lift your bum off the floor. Do 30 reps a day and you should see results in a few weeks.

Answer 7

get some 2 or 3 lb bar bells and lay on your back. Keep your head touching the floor. Bring your arms straight up and bend at the elbows back toward your head slowly and then back up. It will strengthen your triceps and tone them.

Answer 8

most people seem to be giving you the right answers but i suggest that you get a trial session at a gym or a demo from a knowledgeable friend as its easy to tell someone how to do an exercise but far more effective to be shown to get maximum results quicker

Answer 9

It really is best to work both muscles, in front and in back. You can go to to bodyforlife.com and see their demos for exercises for the arms, they're great.

Answer 10

Hand jobs, you would opt to recruit the associates in this one as your husband received't manage to maintain up with the workouts. good day its for the sake of health it would not make you slutty.