Something that can help, though, is having top-notch advice from certified trainers for strengthening your arms like a champ. (Seriously, even Michelle will be proud once you're done.)
1. Pick the right exercises.
If you're looking to tone your arms, your first instinct may be to pull out the weights and bust out 100 biceps curls . But isolated movements aren't your fastest route to sculpted arms. Generally speaking, if youre looking to gain strength and see changes in your upper body, its best to start your session with a multi-joint exercise," says Judine Saint Gerard , certified personal trainer and head coach at . "Think bent-over rows, pullups, chinups, and overhead presses.
That said, there's nothing wrong with including a couple single-joint moves (think: biceps curls and triceps kickbacks). Just be sure to do these moves after the compound ones. You dont want to too tired to perform the movements that will give you the most bang for your buck.
Here's a couple trainer-approved arm exercises to try at home:
Grab a pair of dumbbells and stand with your feet hip-width apart and knees slightly bent. Hinge at the hips and let your arms hang straight down from your shoulders, palms facing your body. Raise both arms, in a "W" shape, out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.
2. Don't be afraid of heavy weights.
, NIKE master trainer and creator of the LIFTED method.
3. Mix up your muscle groups.
. A common offender: arching your back during bicep curls. If this is necessary, Michaels says your weight is too heavy. Once youve got the right resistance, tuck your tailbone, pull your belly button in, and engage your core, she says. And dont bring your elbows in front of your rib cagethat engages your anterior delts, not your biceps. Noted.
5. Perk up your posture.
6. Work different angles of your arms.
7. Dial in your diet.
body fat composition
has to be low enough that you can see the muscles in your arms, says Rilinger. If youre building muscle but eating poorly, youll still get stronger, but not more defined.
is the building block of muscle development, and it helps rebuild the muscle fibers that are torn during a workout, says Rilinger. Include it in each meal, as well as within 30 minutes of your sweat sesh, as thats when youre most primed for nutrient absorption. Otherwise, focus on veggies and
, and try to minimize the amount of processed foods and sugar you take in.