There is a lot of variance between upper arm exercises. Some are astronomically more effective than others. And if you’re doing lots of the infective ones, you could spend an insane amount of time in the gym and not notice any results!

Even worse, all the fitness gurus make things more confusing by not reaching a consensus on the best upper arm exercises. You need a PhD in exercise selection just to get started!

Fortunately, I’ve already navigated these waters and I’m ready to share what I’ve learned with you.

So here are 4 arm toning exercises that you have to do if you’re serious about getting sexy arms:

1. Extensions over the head. Specifically, triceps extensions. A triceps extension over the head will do a great job of isolating the area where arm fat lives-the long head. This is probably one of the best exercises for directly working the arm fat area.

2. Narrow grip barbell curls. You shouldn’t neglect your biceps if you want that complete toned arm look. And remember that your biceps muscle is the first part of your arm that someone will see when greeting you from the front. Narrow grip curls do an excellent job at working the outside part of your biceps, the part that is most visible.

3. Forearm curls. While not the most effective exercise for reducing arm flab, this movement will do wonders for loose forearms. If you feel that your forearms need additional work, include this exercise in your routine.

4. Bicep curls at an incline. The incline will make your biceps stretch to the fullest. This stretch ensures that the biceps gets worked through the entire range of motion. In other words, you get more bang for your buck and faster results.

If you incorporate these arm exercises into your routine, you’ll notice some great results. Just make sure that you use a lot of intensity in your workouts. This is where most women fail, they do NOT use enough intensity. You have to push yourself hard in order to get dramatic results.

Katherine Crawford MS, a Harvard exercise physiologist and former arm fat victim, is an expert on arm toning exercises. Learn how to get toned arms now by exploring her blog on upper arm exercises.

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