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Have you ever felt the strain of your computer bag over your shoulder? Or maybe it’s becoming a struggle to pick up and hold your child? Perhaps your grip gives out when carrying all of the groceries! Upper body strength plays an important role in so many of our everyday activities!
Not to mention, it’s almost time to reveal sculpted arms for the summer season. Who doesn’t want to feel confident rocking a tank top?
Why Strengthen Your Arms?
Having well-defined arms and shoulders is a bonus, but there are many other benefits to building and maintaining a strong upper aside from aesthetics. Here are three important reasons why building strong arm muscles is so key!
- Prevents Injury. Functional strength training can increase your capacity to go about your daily life. Your upper body strength deteriorates as you age making you more prone to injuries, disease and a diminished quality of life.
- Supports Posture. A strong back is essential for good posture. The best way to achieve proper posture is to tone back and shoulder muscles, strengthening them to hold the top half of your body up.
- Boosts Metabolism. Strength training is an excellent way to get rid of that stubborn, excess body fat, because working your muscles is the key to firing up your metabolism. The more muscle mass you have, the higher your resting metabolic rate is - cue increased fat burning!
Are you ready to get stronger and sculpt lean, fit arms? Our FASTer Way Pro Trainers have put together some of their favorite arm-chiseling moves just for you!
Arm Sculpt Circuit: Complete each move with prescribed reps back to back for a total of 3 rounds.
Move 1: Zipper Curl - 15 reps
Move 2: Neutral Grip Chest Press to Skull Crusher - 10 reps total
Move 3: Weighted Pec Deck to Military Press - 5 reps total
Zipper Curl How To: Begin standing tall with weight in your heels and core braced. Hold a pair of dumbbells by your sides with palms facing out. Squeeze your biceps and pull the dumbbells together at the top of the move, like a zipper, really concentrating on tension in your biceps. Reverse the direction and bring arms back to the starting position.
Neutral Grip Chest Press to Skull Crusher How To: Begin by lying on your back with your legs extended or bent (feel free to do this on a weight bench). With your palms facing each other holding a dumbbell in each hand, and your forearms close to your rib cage brace your core, and press the weights up into the air. At the top of the move, rotate your palms to toward your feed, bend your elbows and bring the handles of the weights close to your forehead. Press the weights back up while squeezing your triceps, rotate your palms back to neutral and return to the starting position. That is one rep.
Weighted Pec Deck to Military Press How To: Begin with a pair of dumbbells in your hands in a neutral grip with arms at right angles. Your elbows are in line with your shoulders and your wrists are stacked above your elbows. Open your arms, keeping them at right angles until they are like a goal post. From here, press the dumbbells up . Bring them back down and reverse the motion. Keep your arms elevated through the set.
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Have you ever felt the strain of your computer bag over your shoulder? Or maybe it’s becoming a struggle to pick up and hold your child? Perhaps your grip gives out when carrying all of the groceries! Upper body strength plays an important role in so many of our everyday activities!
Not to mention, it’s almost time to reveal sculpted arms for the summer season. Who doesn’t want to feel confident rocking a tank top?
Why Strengthen Your Arms?
Having well-defined arms and shoulders is a bonus, but there are many other benefits to building and maintaining a strong upper aside from aesthetics. Here are three important reasons why building strong arm muscles is so key!
- Prevents Injury. Functional strength training can increase your capacity to go about your daily life. Your upper body strength deteriorates as you age making you more prone to injuries, disease and a diminished quality of life.
- Supports Posture. A strong back is essential for good posture. The best way to achieve proper posture is to tone back and shoulder muscles, strengthening them to hold the top half of your body up.
- Boosts Metabolism. Strength training is an excellent way to get rid of that stubborn, excess body fat, because working your muscles is the key to firing up your metabolism. The more muscle mass you have, the higher your resting metabolic rate is - cue increased fat burning!
Are you ready to get stronger and sculpt lean, fit arms? Our FASTer Way Pro Trainers have put together some of their favorite arm-chiseling moves just for you!
Arm Sculpt Circuit: Complete each move with prescribed reps back to back for a total of 3 rounds.
Move 1: Zipper Curl - 15 reps
Move 2: Neutral Grip Chest Press to Skull Crusher - 10 reps total
Move 3: Weighted Pec Deck to Military Press - 5 reps total
Zipper Curl How To: Begin standing tall with weight in your heels and core braced. Hold a pair of dumbbells by your sides with palms facing out. Squeeze your biceps and pull the dumbbells together at the top of the move, like a zipper, really concentrating on tension in your biceps. Reverse the direction and bring arms back to the starting position.
Neutral Grip Chest Press to Skull Crusher How To: Begin by lying on your back with your legs extended or bent (feel free to do this on a weight bench). With your palms facing each other holding a dumbbell in each hand, and your forearms close to your rib cage brace your core, and press the weights up into the air. At the top of the move, rotate your palms to toward your feed, bend your elbows and bring the handles of the weights close to your forehead. Press the weights back up while squeezing your triceps, rotate your palms back to neutral and return to the starting position. That is one rep.
Weighted Pec Deck to Military Press How To: Begin with a pair of dumbbells in your hands in a neutral grip with arms at right angles. Your elbows are in line with your shoulders and your wrists are stacked above your elbows. Open your arms, keeping them at right angles until they are like a goal post. From here, press the dumbbells up . Bring them back down and reverse the motion. Keep your arms elevated through the set.
Subscribe to our blog
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
Top Exercises to Sculpt Your Arms and Build Upper Body Strength
Have you ever felt the strain of your computer bag over your shoulder? Or maybe it’s becoming a struggle to pick up and hold your child? Perhaps your grip gives out when carrying all of the groceries! Upper body strength plays an important role in so many of our everyday activities!
Not to mention, it’s almost time to reveal sculpted arms for the summer season. Who doesn’t want to feel confident rocking a tank top?
Why Strengthen Your Arms?
Having well-defined arms and shoulders is a bonus, but there are many other benefits to building and maintaining a strong upper aside from aesthetics. Here are three important reasons why building strong arm muscles is so key!
- Prevents Injury. Functional strength training can increase your capacity to go about your daily life. Your upper body strength deteriorates as you age making you more prone to injuries, disease and a diminished quality of life.
- Supports Posture. A strong back is essential for good posture. The best way to achieve proper posture is to tone back and shoulder muscles, strengthening them to hold the top half of your body up.
- Boosts Metabolism. Strength training is an excellent way to get rid of that stubborn, excess body fat, because working your muscles is the key to firing up your metabolism. The more muscle mass you have, the higher your resting metabolic rate is - cue increased fat burning!
Are you ready to get stronger and sculpt lean, fit arms? Our FASTer Way Pro Trainers have put together some of their favorite arm-chiseling moves just for you!
Arm Sculpt Circuit: Complete each move with prescribed reps back to back for a total of 3 rounds.
Move 1: Zipper Curl - 15 reps
Move 2: Neutral Grip Chest Press to Skull Crusher - 10 reps total
Move 3: Weighted Pec Deck to Military Press - 5 reps total
Zipper Curl How To: Begin standing tall with weight in your heels and core braced. Hold a pair of dumbbells by your sides with palms facing out. Squeeze your biceps and pull the dumbbells together at the top of the move, like a zipper, really concentrating on tension in your biceps. Reverse the direction and bring arms back to the starting position.
Neutral Grip Chest Press to Skull Crusher How To: Begin by lying on your back with your legs extended or bent (feel free to do this on a weight bench). With your palms facing each other holding a dumbbell in each hand, and your forearms close to your rib cage brace your core, and press the weights up into the air. At the top of the move, rotate your palms to toward your feed, bend your elbows and bring the handles of the weights close to your forehead. Press the weights back up while squeezing your triceps, rotate your palms back to neutral and return to the starting position. That is one rep.
Weighted Pec Deck to Military Press How To: Begin with a pair of dumbbells in your hands in a neutral grip with arms at right angles. Your elbows are in line with your shoulders and your wrists are stacked above your elbows. Open your arms, keeping them at right angles until they are like a goal post. From here, press the dumbbells up . Bring them back down and reverse the motion. Keep your arms elevated through the set.
