- Getting toned arms is more than just lifting dumbbells every day
- In addition to push-ups and biceps curls, you should also add isometric exercises
- Get more training advice by visiting our brand new wellness page!
They are the part of the body that personifies strength and power: your arms.
But for many, achieving tight, toned biceps on rival celebrities feels like an impossible challenge.
Month after month you spend time lifting heavy dumbbells, only to discover that your biceps are no longer defined.
Now personal trainers have revealed the three types of exercises you need to strengthen your upper body – one of which they say not enough people know about.
It means you don’t have to lift weights every day to get sculpted arms.
Pushing, pulling and isometric exercises have been shown to increase upper body strength and lead to toned arms
According to Keri Harvey, a personal trainer and performance specialist at Form Fitness in Brooklyn, New York, a comprehensive upper body workout routine includes pushing, pulling and isometric exercises.
Pushing and pulling movements are known as arm toning; push-ups and biceps curls are two examples.
Other push exercises include tricep extensions, and pulls include deadlifts and chin-ups.
But Harvey emphasized another group of movements that are just as crucial: isometric exercises.
She said Women’s health that these are intended to tighten or contract certain muscle groups.
Exercise fanatic Isaac Fisher shared a video of himself on TikTok performing various isometric movements, including push-up holds and pull-up holds
They are usually done by assuming a static position, which means that the affected muscles do not noticeably change in length and the joints do not move.
Unlike many upper body exercises that involve weights and machines, these can be done with little to no equipment.
They have also been shown to improve core strength and balance.
A common isometric example is a Superman hold, which starts by lying on your stomach.
From there, straighten your arms and legs so that your body forms one long line.
Squeeze your abs and glutes and lift all limbs a few inches off the ground.
You can also stretch your arms backwards to train your back muscles.
Additionally, shrugging your shoulders and tightening your core muscles can work both the arms and core.
On TikTok, fitness experts share examples of isometric exercises in clips that have collectively racked up more than 14 million views.
A user named Isaac VisserFor example, he shared a video of himself performing various isometric movements, including push-up holds and pull-up holds.
Once you get used to the movement, try holding a dumbbell or making other modifications to make it more challenging.
Ms Harvey said all three of these types of exercises can lead to toned arms, and ticking all these boxes is easy.
This is because they can be incorporated into a circuit workout, where you cycle through different exercises that target different parts of the body.
“I’m a big fan of circuits because they allow you to keep moving through the workout at a reasonable pace,” she said.
‘You can group three of your exercises into a circuit. Once you’ve completed the first set of all three, rest and start again.’
“Remember to take your time with the movements and really pay attention to connecting with the muscles you’re using.”