Want to increase the shape and definition of your arms? If so, it’s vital that you are strength training correctly. Too many women rely strictly on cardio training to try and change their body and unfortunately this is a futile effort because cardio training will never give you the results that you are looking for no matter how much you try.

Thankfully, with the right know-how, you can certainly get those arms into shape in a hurry. Here are four moves that will help you get the job done.

Chair Dips

Chair dips are the first great move that will target the back of the arm – the triceps muscle. This move is great as it can be done anywhere when you happen to have a spare moment.

Place the hands on the edge of a bench or chair with the feet in front of you at ninety degrees and then slowly lower the elbows as you lower the body down into the move. Pause when the elbows are at 90 degrees and then press up to complete the rep.

Here is a video that demonstrates this move:

Shoulder Press

The shoulder press is the next exercise that’ll get you definition and looking great in any sleeveless dress. Simply hold a pair of dumbbells at shoulder height and then, keeping the spinal column in alignment, drive the weight over your head, never locking your elbows.

Pause in this position and then lower the weight to complete the rep.

See demo done on machine but can be done with dumb bells either standing or seated.

READ MORE: http://janemukami.com/blog/four-moves-firmer-arms/

Lateral Raise

The lateral raise is another great move for rounding out your shoulders, giving you excellent muscle tone. To perform this one, hold a set of dumbbells down by either side and then slowly lift them up to the sides of the body until they are parallel to the shoulders.

Pause and then lower. Make sure to do this move slowly in a controlled manner at all times.

See demo video which includes both a front and lateral raise:

Seated Bicep Curl

Finally, the last move to get into place is the seated bicep curl. This move is great for building that bicep bump that shows off the fact you’re fit. Sit in a bench and holding a pair of dumbbells down by your sides, curl the weights upward, keeping the elbows locked into the sides. Make sure that you avoid letting momentum carry you through this exercise.

Bicep curls can be done either seated or standing either way ensure you are feeling the muscle contract accordingly. See demo video

So there you have four great arm-shaping moves that will get your body looking great in no time. Be sure that you are adding these to your workout routine.