Muscles of the Arm and How to Tone Them

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Whether you are already in shape or simply looking to start a workout routine for the first time, having toned arms is something that many of us desire.

The purpose of this article is to guide you through the major muscles of the arm and how to target each one in a way that will make you look and feel in shape again.

The arm has three major muscle groups that contribute to the tone physique we all crave. There are the biceps, triceps, and the forearm muscles.

The Biceps

The biceps are comprised of the biceps brachii, which is the large muscle between your elbow and shoulder, and the brachialis muscle, which is a small muscle that connects the lower bicep to the forearm and together with the biceps brachii is responsible for bending the arm at the elbow.

Targeting the Biceps

Dumbbell curls: 3 Sets of 10 repetitions.

While performing curls you want to keep your back straight, bending the arm at the elbow until fully raised without moving your back or shoulders. If you must move your back to lift the weight, you are lifting too much and you should choose a lighter weight. Keep a steady pace while lifting and give yourself a 30 second break between each set. To prevent injury every time you target a specific muscle in a workout you need to target its opposite as well.

The Triceps

The triceps brachii is the counterpart of the biceps brachii. Located at the back of the upper arm the triceps are responsible for the extension of the arm at the elbow.

Targeting the Triceps

Tricep Extensions: 3 sets of 8 repetitions.

While performing tricep extensions, keep your back straight, both arms holding onto the dumbbell extended straight above your head, bend your arm at the elbow, lowering the weight behind the head until arm is at a right angle, and then raise the weight to the original position. Keep a steady pace and take 30 second breaks between sets.

The Forearm

The pronator teres and brachioradialis are the major muscles of the forearm. The pronator teres is the underside of the forearm while the brachioradials is the outer/top of the forearm. These muscles are responsible for the rotation of the hand and the flexion of the arm.

Targeting The Forearm Muscles

Wrist Curls 3 sets of 10 repetitions.

To perform this exercise, sit on a bench with a dumbbell in each hand, arms resting on your legs with the weight and wrist hanging off the end of your knees, then raise and lower the weight bending only at the wrist. Keep a steady pace and give yourself a 30 second break between sets.

To better improve the physique of your arms, you may also want to consider some simple shoulder workouts as well, such as shoulder presses and dumbbell side laterals. If you follow this guide and stick to a regular daily workout routine, you will be well on your way to the toned arms that you desire.

Will Lifting Weights Make Your Arms Bulky?

Does lifting weights actually make arms bulky?

You, like many other individuals, have probably asked this question quite a few times. For those who want to increase bulk, they will no doubt invest a lot of time lifting weights.

But what about those people who just want a toned arm without necessary looking like a hulk?

In this article, we will look at both sides so as to come to a more meaningful and convincing conclusion.

Why Do Some People Say Lifting Weights Makes Arms Bulky?

Many individuals believe that your arms will become bulkier when you start lifting weights. This applies to both men and women, although men increase more mass due to the male hormone testosterone.

Weightlifting usually tears up the muscles and tissues. And during the healing process, more muscle and tissue is added on making the targeted area, in our case, the arms bigger.

As time goes by, a person will continue to increase the weight and the same healing process repeats itself.

This leads to the arms gaining more mass and becoming bulky. Individuals who simply want to tone their bodies therefore prefer not to lift weights but instead engage in other workouts such as cardio.

Why Lifting Weights Won’t Necessarily Make Your Arms Bulky?

Some users have claimed that they have been lifting weights for many years but are still able to maintain their slim and well-toned physique.

The explanation behind this is that the workouts allow for more burning of fats or calories, which in turn reduces the arms’ circumference.

Additionally, the intense workouts make the muscles stronger and make it less likely for fat to thrive.

A good example is seen in people who engage in power lifting.

While they will be exceptionally strong, their arms will be fairly slim, and this is despite spending many hours at the gym lifting weights. This approach is a plus for people looking to tone their body and a minus to those looking to increase mass.

Which Theory Is True?

All the above explanations are valid.

You may increase mass or maintain the size of your arms when it comes to lifting weights. It all boils down to how you do it. Lifting heavy weights in few repetitions is more likely to make your arms bulkier.

However, lifting light or small weights and doing it in many reps is less likely to make your arms bulkier. The reason is the first approach breaks down the muscles more, creating room for extra muscles to grow.

The latter approach doesn’t tear the muscles but focuses more on burning calories and fat, and in the process toning the body.

Final Verdict

Lifting weights may or may not increase the bulk of your arms. Therefore, it is important to ensure that you follow the right approach to avoid getting undesired results.

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