Get Shapely Arms

Exercises To Tone Up Your Arm Muscles:

Exercise 1.
a.Stand with your back about one foot from the wall.
b.Placing your palms flat against the wall press hard against it.Hold the contraction to a count of 10.
c.Relax.Repeat 10 times.

Exercise 2.
a.Repeat with your arms in front and pressing against the wall.
b.Repeat 10 times.

Arm Curl Machine

This machine targets the biceps muscles of the upper arm.When seated,grab the handle loosely and curl it up until your thumbs nearly touch your shoulders.Let the handle return,and repeat the movement.

Keep your shoulders low.Without thinking,most of men slowly lift themselves off the seat during a set,allowing the shoulders to move toward the weight stack until,by the last repetition,they're practically vaulting over the bench.With your shoulders meeting your hands as the weight comes up,you've shortened the distance the arms must travel,letting the biceps off the hook.Instead,adjust the seat low enough to keep your shoulders from creeping over the bench.Keeping your butt planted firmly in the seat also prevents you from lifting your torso.

Keep your head still.By moving your head forward, backward or sideways,your neck muscles are muscling in on the exercise,again letting your biceps off easy.If you find that you can't keep from moving your head,then lighten the weight until you can comfortably keep your head still for 10 to 12 repetitions.