Question:
I have lost a considerable amount of weight and now find I have tuckshop arms. I have two kilogram weights — what can I do to help firm my upper arms?

Answer:
With summer fast approaching this topic is very popular at the moment — as the weather warms up, out come the sleeveless tops exposing the arms. The main muscle that needs attention here are the triceps which are located at the back of the upper arms.

Cardio exercise and a healthy diet are the best way to reduce your overall weight and body fat percentage, but as you have experienced it can still leave some muscle groups untoned. This is where specific exercises using hand weights can be very beneficial.

Two kilogram hand weights are a good weight to start with when working the arms so incorporate these exercises below and you will find a real improvement in your arms.

1. Dips — box

• Hands on edge of bench
• Body weight partially supported on feet
• Maintain vertical torso position
• Lower body until upper arm is parallel to floor
• Extend elbows, return to start position

Complete two sets of eight repetitions. Rest 60 seconds between sets.

2. Triceps extension — kickbacks

• One knee on bench, other foot on floor
• One arm supports body weight on bench
• Other hand holds dumbbell
• Look toward bench, flatten spine
• Fix elbow in position near hip
• Slowly flex and extend the elbow

Complete two sets of 12 repetitions. Rest 60 seconds between sets.

3. Triceps extension — lying with dumbbell

• Lie on back, dumbbell held in each hand
• Arms straight, dumbbell above shoulder
• Palms face inward, fix upper arms in position
• Slowly flex and extend the elbows

Complete two sets of 12 repetitions. Rest 60 seconds between sets.

4. Bicep curl — neutral grip

• Stand dumbbells on thighs
• Palms facing inward
• Curl dumbbell toward shoulder
• Maintain posture throughout
• Variation: alternate arms, single arm

Complete two sets of 20 repetitions. Rest 60 seconds between sets.

5. Front raise — dumbbell

• Shoulder width stance
• Dumbbells held in front of thighs
• Palms facing thighs
• Dumbbells are lifted to eye level
• Maintain fixed posture throughout movement

Complete two sets of 12 repetitions. Rest 60 seconds between sets.

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