3 ways to sculpt sexy ARMS

Wave goodbye to wobbly bingo wings with these quick tricep moves says Amanda Khouv.

Did you know the tricep muscle makes up more of your arm than the bicep? If you’ve been focusing all your arm-sculpting efforts on the front instead of the back, it’s time to even out the playing field.

The back of the arms also tends to hold onto more fat than the front, giving rise to those pesky bingo wings, so to keep your guns taut and toned you need to show your triceps some love. And if you think that means endless sets of chair dips, you’re wrong. Try these three genius moves to strengthen your arms and sculpt those triceps, without dying of boredom.

Work these exercises into your routine three times a week and watch your arms take shape.

Beginner: 3 x 8 reps each exercise

Intermediate: 3 x 10 reps each exercise

Advanced: 4 x 10 reps each exercise

Kit you’ll need

2 x3-5kg dumbbells

Resistance band

1. LYING EXTENSION

Technique

¦ Lie on your back with a dumbbell in each hand pointing towards the ceiling.

¦ Keeping your upper arms still, slowly lower the dumbbells towards your ears.

¦ Extend your arms back to the start position.

2. PULL-DOWN

Technique

¦ Hook a resistance band over the top of a door and hold the ends, keeping your upper arms close to your sides.

¦ Keeping your upper arms still, extend your arms until they’re straight.

¦ Slowly release the tension in the band to bring your arms back to the start position.

3. KICKBACK

Technique

¦ Stand with your legs slightly bent and your upper body tilted forward, you’re your upper arms tucked close to your sides and holding a dumbbell in each hand by your shoulders.

¦ Keeping your upper arms still, slowly extend both arms back until they’re straight.

¦ Ring your hands back to your shoulders.