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Arms are one of the most exposed areas of your body.

Tank tops, t-shirts, and sun dresses in the summer, or sleeveless dresses for holiday parties can either show off one of your best assets, or highlight an area that needs work (most people are in this category).

Whether you're going sleeveless for the holidays, or just want to tone your arms, these exercises can help add balance and proportion in as little as one hour a week (3 sessions of 20 minutes each).

Biceps

• Alternating Dumbbell Curl
• Barbell Curl - Use either a curl bar or straight bar
• Concentration Curl

Triceps

• Tricep Kickbacks
• Tricep Dips
• Reverse Grip Stirrup Handle Pressdown

Perform 3 sets of all exercises, alternating between biceps and triceps exercises. Follow these general guidelines:

• Set 1 - Warm-up: 10-12 reps using light weight
• Set 2 - Getting harder: 6-8 reps using moderately heavy weight
• Set 3 - Heavy: 3 or 4 reps of a challenging weight. Perform set to failure.

Beginners should consult with their physician prior to starting any exercise program. If you've never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.

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Contact Us with any questions you may have, or to schedule a consultation with either Dr. Adams, or Mike DeAngelo.