Make a Desert Valley Inspired Mayan Mosaic Quilt – Suzy Quilts

If you want svelte, toned arms, cardio is not the answer. Because if you don’t have the muscle in the first place, there’s no way you can show it off. “You have to create the shape [first], and weight training is the simplest way to do that.

Building lean muscle helps shape rounded shoulders, define triceps and biceps, and carve a strong back. (Not to mention all these other things that really happen when women lift heavy.)

That’s why we have created this upper body strength workout. Not only will you feel like a total machine moving through these moves, but they also prove that you don’t need to wait for the bodybuilder next to you to be done using the dumbbells.

Why: Doing your press-ups holding suspension training handles allows your muscles to move through a greater range of motion to hit your chest, triceps and shoulders harder. It also forces your abs and lower back to work more to stabilise your torso.

Tip: It’s essential to keep your core braced for the duration of the set because it will improve the stability of your torso and so minimise the risk of stressing your elbow or shoulder joints.

Related article: The Best Bulging Bigger Biceps Workout To Grow Your Arms

Why: Working each arm independently is a smart way to achieve balanced gains and works each limb harder than when using both arms at the same time. This move has the added benefit of also working your abs because they must keep your torso upright, and you turn it into a full-body move by squatting down and up before pressing the weight.

Related article: Pull Ups Workout Routine for Muscle Growth

Why: Doing eccentric weighted reps is one of the best ways to smash through a strength plateau, allowing you to do more reps and add muscular size across your entire back. They a because your muscles are stronger during the eccentric (lowering) part of each rep and by skipping the concentric (lifting)phase when you are weakest, you can fully fatigue your muscles safely.

Related article: 7 Most Effective Kettlebell Exercises for Toned Arms and Back

Why: Many people struggle with more traditional rowing moves, such as the barbell bent-over row, because of poor mobility or flexibility. This option allows you to hit the target muscles effectively without compromising the health of your joints.

Related article: Resistance Band Exercises For All Level Athletes To Shred Those Muscles

Why: Not many moves allow you to work each side of your chest independently, but this one does. The added benefit is that your body is completely supported by the ground, which isn’t the case on a bench.

Related article: 8 Progressive Push-Up Variations To Create Your Best Ever Upper Body Shape

Why: Press-ups are among the best bodyweight moves anyway, but adding a resistance band makes it more difficult to press back up, which means you works your chest, shoulders, triceps and abs harder.