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Well-defined arm exercises to incorporate into your strengthening program

 Well-defined arm exercises to incorporate into your strengthening program

Do you want muscular, defined and toned arms? Then you are in the good place. We reveal exercises that will allow your triceps and biceps to be at their best quickly.

Why hangs the skin on the arms?

With age, the body not only decreases muscle mass, but also connective tissue weakens. Due to the breakdown of collagen, the skin loses its firmness. The muscle cells that give the skin more firmness are also reduced. Those with genetically impaired connective tissue will have to deal with their "soft" arms much sooner.

Reasons for hanging a weapon

This phenomenon occurs, among other things, when the ratio between muscle mass and skin is out of balance, i.e. lack of muscle on the surface of the skin. After extreme weight loss, if a lot of fatty tissue is lost quickly, the skin begins to sag and lose its firmness.

In addition, a predisposition to weak connective tissue as well as an unbalanced diet, high body fat and lack of muscle strength are among the other possible causes.

What makes your arms more rigid?

Good news: bodybuilders can effectively treat this! In fact, strengthening your arms is the answer. Thus, the skin of the upper arms is naturally wrapped and tightened. The more muscle, the lower the percentage of body fat, which makes the arms visibly firm and proportional.

So, to achieve your goal, work your upper body regularly, especially the biceps. What matters is sticking with it for the long term. Only through continuity and progress will you see your performance increase and you will get permanent results!

Besides training, diet is the deciding factor. More intense strength training won't do you any good if you continue to eat poorly. It is essential to follow a targeted and balanced diet. In order to grow muscle, they first need protein from high-quality sources. With our whey protein, get optimal support for muscular and firm arms, without having to spend hours in the kitchen.

A tip from our editors: If you're not one to do things in half, our Core Muscle Pack is exactly what you need. The combination of whey protein, L-glutamine and creatine is effective for muscle gain as well as for recovery after bodybuilding exercises. How to get you closer to your goal.

What muscles do you need to work for strong arms?

To prevent or get rid of sagging skin under the armpits, you need to perform exercises aimed at working out. First, focus on these muscles:

Triceps / Triceps brachii: The triceps muscle is divided into three heads. It runs along the back of the upper arm. Its function is to pull the bent elbow back.

Biceps/Biceps brachii: This split-biceps muscle is the counterpart of the triceps muscle. The biceps muscle is responsible for flexing the elbow. Also, the biceps muscle is active when you pull the arm toward the chest, as when doing push-ups or pull-ups.

Strong triceps are the main weapon against "hanging arms". However, the arm muscles must be balanced. For a healthy musculoskeletal system, both agonists (here: triceps and biceps), both must work equally.

Shoulder strength training is also recommended to strengthen the upper body as a whole.

7 exercises to get good toned arms

Muscular arms, watch out, here we come! These seven exercises are ideal for targeted upper arm work. Make sure to perform each movement correctly and in a controlled manner. It is better to choose lighter weights at first and do more repetitions - provided, of

 course, that the technique is correct. We recommend 10-15 reps and 3-4 sets per exercise. Between sets, you can take a break of 60 to 90 seconds. You can make it a shoulder and arm session or choose individual exercises and incorporate them into your training plan in a targeted manner.

Also, make sure you get plenty of recovery time: You should give the same muscle group at least a day or two of training before resuming weights.


Support yourself with both hands on a dumbbell bench or the edge of a chair, with your back touching the padded edge. Bring your arms back, and your fingertips pointing in your direction. Your elbows

 turn slightly inward. You can keep your legs bent or stretched, but the further away your feet are, the more intense the exercise. Slowly lower your buttocks to the floor, keeping your back straight. Don't put your butt on the floor, push yourself back up, without fully extending your elbows.

Easier variation: bend the legs.

More difficult alternative: Put your feet on an elevated surface.

A tip from our editorial team: Don't know our workouts yet? It's completely free, adapted to your goal, and illustrated with explainer videos. Go check it out and train with us!

triceps extensions

Grab a bar with both hands and spread your arms over your head. The top of your arms hugs your ears while your elbows point forward. The upper body remains straight and the abdomen is tight.

 Firm your shoulder blades first, then tighten your triceps. Now bend your elbows and lower the bar behind your head, without changing the position of your arms. Return to the starting position.

You can also perform the exercise with only one arm. To do this, take a lighter weight.

Bicep curls

Start by standing with your feet hip-width apart and your knees slightly bent. The upper body is straight, the abdomen is tense, the arms are along the body. Hold a dumbbell in each hand, palms up.

 Bend the upper arms and bend the elbows. Bring the weights to the chest - without gaining momentum! Then bring them back close to the body. At the lowest point, briefly straighten the triceps, then start the next repetition.

shoulder raises

Stand straight with your knees slightly bent. Stomach muscles tense. Take a dumbbell in each hand and let your arms hang at your sides, palms facing you. Firm your shoulder blades, relax your neck, and

 raise your outstretched arms in a controlled manner until your hands are flat with your shoulders. Now you form a "T" with your arms. Do the movement without gaining momentum, then lower the arms again.

Tight push-ups

Begin the exercise in a push-up position with arms extended. Your hands are flat, located below your shoulders, fingertips pointing forward. The legs are also tense and so are the stomach muscles.

 Now bend your elbows and slowly lower your body until it almost touches the ground. The elbows remain tight to the body and hug the waist. Once you reach the lowest point, push yourself up again.

The easiest alternative: put your knees on the floor

More difficult variation: Lift one leg, alternating between each side, as you descend on the pushup.

military board

Start with your forearms on the floor. The elbows are located just below the shoulders, the abdomen and buttocks are tense. Now raise it up a bit by placing one hand and then the other where your elbows were before - until you are resting on your palms. From this position,

 get back up again, step by step, on your forearms. And remember: keep your hips parallel to the floor. Do the exercises slowly and consciously tightening your stomach and buttocks to maintain stability.

The easiest alternative: Hold the board.

Shoulder pressure

To perform this exercise, take two dumbbells. Starting position: your hands at the sides of your shoulders with your palms facing forward. Bring your chest out, your stomach tense and your legs shoulder-width apart. Lift the weights above your head in a controlled manner without shaking, then from there slowly lower them again.

Muscular arms: our conclusion

Due to the natural loss of muscle mass and weakening of the connective tissue, the likelihood of the phenomenon of "hanging arms" increases with age.

Strengthening the arms, along with a balanced diet focused on health, can remedy this.

Triceps and biceps strength exercises, as well as shoulder strengthening exercises are especially effective as part of a prevention program, or even a program to correct saggy skin under the arms.


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