The most common question I get asked by women is “how do I get rid of this?”, followed by flicking of their arm hoping that the back of their arm continues to shake. Girls and guys definitely do not want the appearance of a bag of jelly attached to their arm when waving to a hottie on the beach.
Unless you are in the habit of walking around naked, chances are, the most exposed part of your body is your arms (second to your face). Therefore, if first impressions last, then you need to invest some time getting those dream arms!
Do the following exercises and you’ll be on your way to beating Angelina into the lead role for the next tomb raider movie.

1. French press with med ball
 

	Lying down on a bench or workout step, hold a medicine ball above your head with your arms bent at 90 degrees.
	Slowly raise the ball, straightening out your arms. Return to the starting position and repeat for 3 sets of 15 repititions.

 

2 - Tricep Kickbacks

	Place one hand and one knee of the same side on the step, keeping the opposite leg on the floor. Hold a dumbbell in the hand of the side with the foot of the floor.
	Straighten your arm bringing the dumbbell behind you. Return to the starting position and repeat 3 sets of 12 repititions.

 

3 - Diamond push-ups

	In a push-up position, with open hands, place your thumbs and index fingers together, and your arms fully extended.
	Keeping a straight torso, bend your arms, bringing your elbows by your side lowering your body 3 inches above the floor. Return to starting position repeating 4 sets of 10 repititions.

4 - Bicep curls on rowing machine

	Grip the row bar with your arms extended and knees bent.
	Push your body back by extending your legs. At the same time bend your arms, bringing the bar towards your chest in a bicep curl motion. Return to starting position and continue exercise for 2 minutes.

 

 5 - Bicep Curl using cable rope

	Grab the rope just above your waist.
	Keeping your elbows tucked in, bring the rope towards your upper chest, keeping your upper arms still. Return to starting position and repeat 3 sets of 12 repetitions.

 

 

 

The most common question I get asked by women is “how do I get rid of this?”, followed by flicking of their arm hoping that the back of their arm continues to shake. Girls and guys definitely do not want the appearance of a bag of jelly attached to their arm when waving to a hottie on the beach.
Unless you are in the habit of walking around naked, chances are, the most exposed part of your body is your arms (second to your face). Therefore, if first impressions last, then you need to invest some time getting those dream arms!
Do the following exercises and you’ll be on your way to beating Angelina into the lead role for the next tomb raider movie.

1. French press with med ball
 

	Lying down on a bench or workout step, hold a medicine ball above your head with your arms bent at 90 degrees.
	Slowly raise the ball, straightening out your arms. Return to the starting position and repeat for 3 sets of 15 repititions.

 

2 - Tricep Kickbacks

	Place one hand and one knee of the same side on the step, keeping the opposite leg on the floor. Hold a dumbbell in the hand of the side with the foot of the floor.
	Straighten your arm bringing the dumbbell behind you. Return to the starting position and repeat 3 sets of 12 repititions.

 

3 - Diamond push-ups

	In a push-up position, with open hands, place your thumbs and index fingers together, and your arms fully extended.
	Keeping a straight torso, bend your arms, bringing your elbows by your side lowering your body 3 inches above the floor. Return to starting position repeating 4 sets of 10 repititions.

4 - Bicep curls on rowing machine

	Grip the row bar with your arms extended and knees bent.
	Push your body back by extending your legs. At the same time bend your arms, bringing the bar towards your chest in a bicep curl motion. Return to starting position and continue exercise for 2 minutes.

 

 5 - Bicep Curl using cable rope

	Grab the rope just above your waist.
	Keeping your elbows tucked in, bring the rope towards your upper chest, keeping your upper arms still. Return to starting position and repeat 3 sets of 12 repetitions.