Strong Arm Tactics
The secret to good posture is toned arms. Stand tall with our ten-minute routine.
By Nicole Dorsey-Straff
2/2008
2/2008
When your arms are strong, it's easier to carry
groceries and shovel snow. But your biceps (the
muscles located at the front of your upper arms),
triceps (the muscles at the back of your upper arms), and deltoids
(the muscles that wrap around the shoulders) serve another purpose:
They're considered "support muscles" because they help
move your back and chest-so when you exercise them, your posture
improves. Women in particular need to work on these muscles
because their upper bodies are typically weaker than their lower
bodies. "Doing arm exercises once or twice per week will create a
leaner and more defined upper body," says Gregory Joujon-Rouche,
Hollywood trainer and author of One Body, One Life (Dutton Adult,
2006). (A bonus: You'll look great in those sleeveless holiday outfits.)
Joujon-Rouche created the following ten-minute toning routine-
all you need to get started is a pair of 2- to 8-pound dumbbells.
Overhead Press
Tones the deltoids, biceps, and triceps.
A) Stand with your legs hip-width apart (stagger them if that gives you more support) and hold a dumbbell in each hand at about head height with your palms facing away from you. Your arms will be at 90-degree angles. Keep the weights in line with your wrists. B) With both weights in line with your ears, press your hands to the ceiling and straighten your arms, holding the weights above your head for two seconds. Keep your abdominals tight to protect your back. Return your arms to the 90-degreeangle position and repeat.
Seated Lateral Fly
Strengthens the front and rear deltoids and stabilizes the shoulders.
A) Sit on a chair or bench with your knees bent and your feet hip-width apart and flat on the floor. Your arms should be at your sides with your hands near the chair's seat. Grasp a dumbbell in each hand. Lean forward from the waist at a 45-degree angle, contract your abdominals, and bring the weights together in front of your knees.
Tones the deltoids, biceps, and triceps.
A) Stand with your legs hip-width apart (stagger them if that gives you more support) and hold a dumbbell in each hand at about head height with your palms facing away from you. Your arms will be at 90-degree angles. Keep the weights in line with your wrists. B) With both weights in line with your ears, press your hands to the ceiling and straighten your arms, holding the weights above your head for two seconds. Keep your abdominals tight to protect your back. Return your arms to the 90-degreeangle position and repeat.
Do 3 sets of 15 to 20 repetitions.
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| A | B |
Strengthens the front and rear deltoids and stabilizes the shoulders.
A) Sit on a chair or bench with your knees bent and your feet hip-width apart and flat on the floor. Your arms should be at your sides with your hands near the chair's seat. Grasp a dumbbell in each hand. Lean forward from the waist at a 45-degree angle, contract your abdominals, and bring the weights together in front of your knees.
B) Look forward, and with your palms facing down and your elbows very slightly bent, raise both dumbbells out to your sides until they're at shoulder height. Hold for one slow count then bring the dumbbells to the outside of your thighs without touching them. Repeat.
Do 3 sets of 15 to 20 repetitions. Do not lift the weights higher than shoulder level-this can strain your shoulder joints. |
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| A | B |
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