Gym Exercises for Sleek Toned Arms

As women age, hormonal changes cause their bodies to store more fat in the upper arms and shoulders. Women who don't train their arms can further compound the problem, as the skin sags and develops cellulite without solid muscle tone underneath it. Devoting more training to your arms as part of an overall program of diet and fitness can help eliminate the upper arms as a trouble spot and make them sleek and toned.

The upper arm consists of two muscle groups: the biceps and the triceps. Triceps run down the back of the arm, which sags as the body stores more fat there. Performing triceps push downs can focus exclusively on this muscle group. Connect a horseshoe or triangle extension to the cable machine or lat pull-down machine at your gym. Grip one side of the horseshoe with each hand and pull the horseshoe down to the middle of your chest to begin the exercise. Slowly push the horseshoe straight down the length of your body by extending your arms. Use a controlled motion to bring the horseshoe back along the same path until it reaches mid-chest. For this, and each exercise in the list, repeat for four sets of six to eight repetitions using a weight that forces you to exert yourself on the last two repetitions.

The biceps muscles run along the inside of your arm from the shoulder to the elbow. You can sculpt and tone these muscles by doing curls with either a pair of dumbbells or a barbell. Grip the barbell/dumbbells firmly with your hands with your arms fully extended downward. Your palms should be facing out in front of you. Tuck your elbows tightly into your sides and keep them locked there as you pull the barbell/dumbbells upward toward your chest (though not inward). Use a controlled motion to lower the weight back to the starting position.

Don't neglect the muscles in your forearm. Do reverse barbell curls. Grab a barbell and assume the same starting position as biceps curls with one difference: Grip the barbell in an overhand fashion so that you hold it against your body at your waist with your palms facing downward. Keep the elbows tucked in tight and hold them there as you raise the knuckles of your hands toward your shoulders. Lower the bar back to the starting position in a controlled manner and make sure your upper arms stay straight up and down during the entire movement.

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