3 exercises for defined arms – BOA FORM

We’ve done it, you probably have, and so have other people. Yes, it is still quite common for women to skip their arm workouts on the days reserved for them. ‟Despite that statement having a slightly different picture today, arm exercises are still not a priority for women”, says physical education teacher Patrícia Capucho, gymnastics manager at Cia Athletica Kansas. According to her, women still tend to prefer sessions that define the lower limbs, such as legs and butt, when it comes to bodybuilding. This is due to the fact that there is still a myth that you can have a very muscular chest. Or even the lack of professional guidance on the importance and benefits of body harmonization.

Don’t fall for that hole. Arms are as important as any part of the body. Well-worked upper limbs protect important joints like shoulders and wrists, and improve posture with the definition of the muscles in the pectoral and dorsal regions. ‟And the famous ‛bye muscle’, the triceps, can become more resistant and without the fat that many people are uncomfortable with”, says Patrícia.

Oh, and you can get the idea out of your head that you’re going to be very fit, see? A hypertrophy it just comes with a very intense training volume, and specific nutrition for that. ‟If you don’t want to get muscular, just bet on a physical conditioning training with adequate intensity and volume for your goal”, says the physical educator. Want an example? She gives the following:

alternating thread

Curl with dumbbells (Personal collection/Personal collection)

What works: biceps

How often to do: 4 sets of 15 repetitions

Execution: Standing or sitting with your spine straight, hold a dumbbell in each hand with your palms facing your body. Keeping the elbows fixed at the sides of the body, start the upward movement while rotating the wrist. When you reach the top, hold the charge for a moment. Start the descent by rotating the handle to the starting position. The repetition ends with the palms facing the body.

forehead triceps

Swiss ball triceps (Triceps on the Swiss ball/Personal collection)

What works: triceps

How often to do: 4 sets of 15 repetitions

Execution: Lie down on a bench and hold a barbell or a pair of dumbbells and hold them in front of you. Lower your hands, bending your elbows without opening them to the sides. Lower the load in such a way that the bar passes behind the head until you feel the triceps lengthen. Raise the load until your arms are almost fully extended. If you want to make the movement more challenging, lie down on a Swiss ball.

lateral raise

arm training (Collection/Personal collection)

What works: deltoid muscle

How often to do: 3 sets of 12 repetitions

Execution: Standing or sitting on a bench, place two dumbbells beside your legs with your palms facing you. Start the exercise by lifting both dumbbells sideways to shoulder height. Then lower until the dumbbells return to the starting position. Your torso should remain still throughout the movement.