Defined arms, strong back and tight chest muscles are not just for men!

In women, the small “Wave-arms are above all” is often a problem zone. With the new torso body workout from Fitness Influencerin Whitney Simmons on your Instagram Account, it brings you targeted your Arm and back muscles to burn.

The focus is this time on a sweaty Gym Workout with Weights to increase the size of the stimuli on the muscles.

5 Exercises for back and arms, the are

Executed properly, will get these Exercises are definitely everything, from your upper body workout out muscle soreness including.

You need long-dumbbells and the cable control (tower) dumbbells, so perfect for a crisp Workout in the gym. Let’s go!

The complete Workout for strong arms and upper body

Whitney Simmons has split up your Upper-Body Workout of five Exercises that strengthen the back, triceps and biceps, and everything for you in a crisp Video combined.

1. Straight arm pull down & Underhand high to low row

For the first Exercise, you will attach a straight bar in the high range of the Kabelzugs and this attack is wide in the upper handle about a shoulder to you hip distance, or in the Stemmschritt.

Tilt you make up your torso so far forward, that your outstretched arms are next to your head – with the head and back, a line.

During exhalation you now press the bar to the outstretched arms in a rotational movement downwards, until it is legs just before your top – then you follow the rod back slowly and controlled to the top.

Do this Exercise for three sets with eight repetitions.

In the next step, only the handle of the rod changes – in under the handle you’re moving the rod down. Your Arm is not stretched but is at a slight angle.

Again, this Exercise in three sets with eight repetitions.

2. Dumbbell bicep curls & Bent over barbell rows

Reach for this Exercise, first of all, two of dumbbells – adjust your weight at your current level of Training and stand it upright and hips.

The shoulders lead you to the rear and bend it now, while you breathe out both arms to the shoulders to above – the dumbbells will be brought back slowly to the bottom.

Now you grab a barbell, which do you think shoulder-width in the lower handle with both hands. Once you have picked up the barbell, bend your legs slightly and go with the torso in a 45 degree angle to the front.

While you exhale, you pull the barbell up to your lower abdominal muscles – make sure your lower back remains in Position and not in the hollow cross, or in the back becomes bent. Then you lead during your inhalation, the barbell slowly back to the starting position.

Again both of these Exercises get in three sets with ten repetitions.

3. Single arm crossbody pulldown

For this Exercise, you grab the top of the single arm handle handle to the cable tower and attach it at the top.

Stand as in the first Exercise in the Stemmschritt. Your upper body tilt now again to the front of your arms, head and back form one line.

In the next step, you pull the handle to you, down to your Arm like the bicep Curls bent and your Hand with the handle is at shoulder height – your upper body makes the movement.

Then you run the handle over a stretched Arm back to the starting position.

Repeat this Exercise on each side in three sets, each with ten repetitions.

4. Cable bicep curls

For this Exercise, you place a straight rod in the bottom of the cable tower. Position yourself with your back to the tower and run the cable to the rod between your legs.

You hold the rod with both hands, the under grip, the arms are almost extended completely to the bottom.

Now you breathe in and bend at the same time the forearms about the elbow joint to the top and lead thus the bar up to chest height – make sure that only your forearm is moving and your elbow joint at a point remains.

Then you follow the rod back down to the starting position – to conserve your joints, not stretch out your arms completely.

Repeat this Exercise in three sets with ten repetitions.

5. Barbell 21’s

In the end, it is once again really full throttle.

This Exercise you perform with a barbell in under a handle, and a shoulder broad stance with slightly bent knees. The barbell is directly in front of the thighs.

Keep your elbows of the Exercise to be close to the body. Now you hold the barbell similar to a biceps Curl up. Once you’ve reached the half of the Curls, you lower the barbell and return to the starting position.

Again, this movement repeat seven Times.

In the next step, this position is your starting position – you start as a half-height and up to now, the Curls to the end and press the barbell up to your shoulders again, repeating this seven Times.

In the end, you’re still seven completely full and clean Curls to get your muscles really Burn.

Antonia Hagedorn

*The Contribution Of “Bye, Bye Arms!: Effective Workout for tight, defined arms” will be released by FitForFun. Contact with the executives here.