arm exercises

catherine22

hi, i use the gym regularly- weights and cardio. on the weights i use dumbells and then the lateral pulldown, the pulldown and chest press as well for my arms, but i find this only works the front of my arms and im not using the muscles at the back of my arms (where the bingo bings are)
could someone please recommend either a machine or exercises with the dumbells to tone my bingo wings, i dont want the front of my arm to be toned and the back of it be all wobbly
witt the dumbells, i lift 3kg in each arm and lift up so i make a giant t-shape (arms are out straight across) -hope u get what i mean and then i also sit on the swiss ball, hold the dumbells in my hands and let them meet above my head (whilst watching my alignmnet) again hope u get what i mean.
so does anyone have any recommendations???
i should add im a girl who only wants to tone her arms, not end up looking like a bodybuilder
thanks

Smellyirishman

The motions you describe would be called a Lateral Raise (The T-shaped one) and a Shoulder Press (Where they meet above your head) both of which actually work your shoulders. However, on the shoulder press one, where do the weights start? On your lap with your palms facing you, by your side, or by your shoulder? This would incorporate a bicep curl into the movement too (Unless they start by your shoulder).

The muscle on the back of your arm is called your tricep and can be worked a few ways, the one that would probably feel most familiar to you is if you started with the weights at your neck, behind your head with elbows bent, and then straighened out your arm. Like this

Don't worry, as hard as you try you're never going to look like a bodybuilder unless you REALLY want to, so lift big. That means, more than your 3kg if you are a 22yr old woman. Unless that is all you can manage, then that's absolutly fine but make sure you keep upping the weight when you get used to it.

abetarrush

The muscles you're on about are your Triceps

Theres a few things you can do

A bench press with hands close together

Triceps dips


There should also be a Tricep press. its got handles on each side of the seat that you push down

Ask a trainer at ur gym, or some of the smarter Boardsies around here

g'luck

EDIT: Smelly posted jus before me !

Boru.

I put up an article on this on my website..and I've even put up animted exercises to show you what to do. You can look at them here..Awesome Arm Exercises

At the moment I'm preparing an article devoted to flabby arm exercises and that will focus more so on the triceps, and should be up in a day or two.

Yours,

catherine22

thanks for the help lads (or girls) i shall put it to good use this evening

abetarrush

well I'm a guy, what about you? :P


GL

rubadub

The site linked above is excellent, has 100's of excercises
http://www.exrx.net/Lists/Directory.html

the homepage lists lots of stuff and dispelling myths (like you ending up looking like a bodybuilder)
http://www.exrx.net/

Doing normal weights for many years you may end up looking like an olympic athelte or a "fitness model", like in catalogues. To end up looking like a female bodybuiler you would need to take massive amounts of testosterone and steroids, and train day in, day out for years.

Lifting heavier weights will boost your metabolism, the wobbly arms is really fat, not "untoned" muscle. If your muscles ever did get too big (they wont) you just stop lifting weights and they shrink again. NOTHING to worry about.

Dragan

*sighs* Can't believe no one has said this yet

BIngo Wings = excess fat.

Whats you diet like?

catherine22

i dont have bingo wings, i only said that so that it would be clear what group of muscles i would be talking about. i didnt want to work my bicep without working my tricep.

and as for my diet, i have posted before asking for advice which i took on board and have made slow changes as i reckon i will stick to it then. ive been going to the gym practically every day for the past 2 weeks and have noticed huge improvement with regards fat loss ie i have less around my middle (my problem area) but i want to tone up as i go along especially my arms. there is nothing wrong with them per se but i would like to tone them more so i tried the tricep exercise that was recommended above ie putting the dumbell behind my head and straightening my arm and i so felt it working last nite it was brilliant.

quick question though when i have the dumbell in my left hand, i put my right hand near my arm pit to keep my left arm and elbow in line-is that ok?????

Smellyirishman

catherine22 wrote:

quick question though when i have the dumbell in my left hand, i put my right hand near my arm pit to keep my left arm and elbow in line-is that ok?????

Should be fine.

metrovelvet

Dragan wrote:

*sighs* Can't believe no one has said this yet

BIngo Wings = excess fat.

Whats you diet like?

Oh God, dont mention the war.

Chucky the tree

will 3kg weights actually make a differnece? Would she not need to up the weight?

rubadub

Chucky the tree wrote:

will 3kg weights actually make a differnece? Would she not need to up the weight?

Maybe, I can lift feck all doing those lateral raises.
catherine- you should be lifting enough weight on each exercise so that you can only do 8-12 repetitions, after which you should not be able for anymore.