How to Define Your Upper Arms

Getting your body in shape provides you with a lot confidence and self belief. If you like to wear t-shirts, it is great if you can get your upper arms in shape. Doing so will make you look less bulky and will add to the strength of your arms as well.

There are some simple steps that you must take in order to get your arms in shape. It will take some perseverance to achieve the task and you must stick with the right routine to come up on top.


  • 1

    Learn About Exercises

    Don’t just learn about exercises that are related to your upper arms but other parts of the body in general. This will keep you in good shape and you can also learn specific exercises related to upper parts of the arms.

  • 2

    Work with a Trainer

    It is best to work with a professional trainer. They know the exercises that are good for all parts of the body and since you are looking to work more on the upper parts of the arms, they can guide you on those as well. Make sure that you do proper exercises as per the instructions of the trainer that you are working with.

  • 3


    Diet has an important role in the shape of our body. When you are looking to get into good shape, you should reduce the intake of fats and carbohydrates. This will greatly help you in your aims.

  • 4


    These are excellent for defining your arm muscles and you can very well make use of these. One of the best exercises to strengthen your arms is to hold dumbbells with your arms in a vertical position and move up and down while your arms maintain the position. Do this three times a day and have 15 reps in each set.

  • 5

    Bicep Exercises

    Do specific bicep exercises to improve their shape such as the angled bicep curls, bent over flyes and hammer curls. All these exercises will get your biceps into great shape.

  • 6

    Triceps Exercises

    Just like biceps, also do specific exercises for triceps to have great looking arms. Exercises such as triceps dip, overhead press and triceps extensions are good exercises for this purpose.

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