Many women ask me how to tone the back of their arms. A great move that will target this area is the one arm or double arm kick back. To get definition in the back of the arms, this is a great move that can be performed with a dumbbell or even a soup can or water bottle.
- Start with a dumbbell in one hand. Keep your back straight with a slight bend in the knees and bend forward at the waist keeping one arm on a sturdy surface. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arm should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weight. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- While keeping your upper arm stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbell to the starting position.
- Repeat the movement for the prescribed amount of repetitions. For strength, perform 8 to ten reps at a higher weight. For toning, use a lighter weight for 12- 15 repetitions.
You will find many upper body workouts that include this and many other tricep exercises in my ten in ten video series that are posted weekly at http://blog.yvettesalva.com/