How to get Toned and Powerful Arms: 3 Days with 5 Steps

For me, having beautiful and powerful arms, that is a cherry on top! It will not only make the person look aesthetically appealing, but it can give a person’s sense of strength.

Our arms are what brought us here to this world. From being held in our parents’ arms, from hunting and gathering food for the day, and even building things for our convenience.

Having functional arms is important and life would be different if we do not take care of them. So, how do we get toned and powerful arms?

What is the best exercise for arms?

In order for us to obtain our desired arms, we need to maintain them, like your car in the garage! So how do we maintain them? Exercise! But not just any random exercise, we will show you an exercise that increases strength and produces exponential results.

Plus, will not give you arms of a bodybuilder or anywhere near it, but rather it can give you a more chiseled or toned look.

The exercise is called Isometrics and we will show you the BEST exercises for the arms.

About Isometrics

Isometrics is a type of strength training exercise that requires no movement, while contracting one’s muscles. It activates all muscle fibers in one session of contraction.

However, isometrics only strengthen a specific angle with some carry over.

For example, if I bend my arm at a 90 degree angle and I start contracting my muscles as hard as I can for 10 to 12 seconds, then that angle will be strengthened with some slight carry over to that specific muscle.

Isometric exercises is not like other training methods. This method engages the nervous system, which becomes a mind and body connection.

Plus, isometrics are safe to execute and it requires almost no equipment. So, regardless of which angle or isometric exercise, you will be injure free.

That being said, it is time to present the different types of arm exercises for the shoulders, biceps and triceps.

Isometrics shoulder exercises!

First of all, you can either stand or sit, while doing these exercises, but let us say we are standing up. While standing, the feet will be at least one foot or shoulder-length apart.

1. Front Deltoid Exercise

  • First angle: Thigh level!

  1. Hold out your hands forward and make sure the arms are straight out. Then, your right hand will grab your left wrist and both your hand will be 6 to 7 inches in front of your left thigh. Your hand will be facing palms down.
  2. Next, try to lift your left arm upwards are as hard as you possibly can, while the right hand is resisting the left hand with a downward motion.
  3. Slowly contract your muscles for about 3 to 4 seconds and you are inhaling at the same time. While inhaling, you breathe through your nose and exhale through the mouth.
  4. After inhaling and contracting your muscles to maximum levels, you will begin to exhale slowly for 10 to 12 seconds and at the same time holding that maximum muscle contraction until all the air has been released.
  5. After releasing the air, begin to inhale again for 2 to 3 seconds and at the same time relaxing your arms slowly. And that is the process of the isometric shoulder exercises. Repeat this exercise with the other arm as well.
  • Second angle: Navel level!

  1. Repeat the process like in the thigh level, but the difference is that your hand will be in front of the navel instead of your thighs. Make sure your arms are straight out with palms down and you are breathing correctly.

 

 

  • Third angle: Shoulder level!

  1. Repeat the process like in the navel and thigh level, but the difference is that your hand will be in front of your shoulder or chin level, instead of your or navel or thighs. Make sure your arms are straight out with your palms down and you are breathing correctly.

 

2. Side Deltoid Exercise

  • First angle: Thigh level!

  1. Like the front deltoid exercises, it presents the same angles. But the difference is that, the arm will be on the side instead of the front. Begin by just standing straight and feeling relaxed.
  2. Raise your left arm on the side and your hands will be about 6 to 7 inches from your left thigh, while keeping your elbows slightly bent. Then, grab your left wrist with your right hand and hold tightly.
  3. Next, we begin to contract our left shoulder by raising it in an upward motion, while the right hand that is holding the left wrist is pulling downwards. Therefore, they are resisting one another and you do not move while the muscle is contracting.
  4. Begin by slowly building contraction with your left shoulder and you are slowly breathing deep for about 3 to 4 seconds. After building maximum contraction and fully inhaling, begin by slowly exhaling for about 10 to 12 seconds, while maintaining maximum contraction.
  5. When you fully released the air, start by slowly relaxing your left arm and at the same time, inhaling once again for about 3 to 4 seconds. Lastly, let go of your left wrist and that is the side deltoid exercise. Repeat the process on your right shoulder as well.
  • Second angle: Navel level!

  1. Repeat the process of the first angle of this exercise. However, your arm angle will be on the navel level with the same deep breathing and so forth.

 

 

 

  • Third angle: Chin level!

  1. Repeat the process of the first and second angle of this exercise. However, your arm angle will be on the chin level with the same deep breathing and level of contraction.

 

 

 

3. Rear Deltoid Exercise

  • First angle: Thigh level again!

  1. Like the front deltoid exercise, you raise your hands straight out at thigh level for about 6 to 7 inches from it.
  2. Then, grasp your left wrist with your right hand as tightly as you can. Make sure your hands are palms facing down, so that it targets the rear deltoids more.
  3. Next, begin to pull your left shoulder sideways towards the left, while you contract your muscles as hard as you can. Your right hand will resist and it will pull sideways to the right.
  4. As you contract your muscles slowly, you will inhale for 3 to 4 seconds through your nose at the same time. After inhaling and reaching maximum contraction, you will then release the air slowly for about 10 to 12 seconds and you will keep that maximum contraction when exhaling.
  5. Once, you have released the air, slowly relax your muscles and at the same time inhale for about 3 to 4 seconds. Then, release the air and you are finished. Repeat this process with the opposite hand.
  • Second angle: Chest level!

  1. Repeat the process from the first angle, but this time it will be at chest level. Don’t forget to breathe!

 

 

  • Third angle: Forehead level

  1. Repeat the first and second angles. But the only thing different is that the hands will be forehead level. So, it is the same process. Just repeat the instructions as follows.

Biceps and Triceps

1. Inner Bicep Curls and Triceps push down

  • First Position: About 135 to 140 degree angles.

  1. First of all, you can do this either standing or sitting down, but let us do it standing up. So while standing up, your feet will be at least 12 inches or shoulder width apart.
  2. Next, bend your right elbow slightly about 135 to 140 degrees, and your right arm is kept on your right side. Your right palm is facing up, while your left hand is grasping the right hand.
  3. Begin to contract your right bicep by lifting upwards, while your left arm is pushing downwards, creating a resistance.
  4. Like the previous exercises, slowly build muscle contractions as hard as you can, while you slowly inhale for 3 to 4 seconds.
  5. Then, once you build the contraction and you inhaled, you start by slowly exhaling and at the same time keeping that maximum contraction for 10 to 12 seconds. Feel both your right bicep and left triceps contracting. After that, slowly relax your muscles and inhale again. Lastly, exhale again and now you are finished with the exercise for these angles. Repeat the process with the other hand.
  • Second position: 90 degree angles.

  1. Repeat the first position, but implement it by having a 90 degree instead of a 135 to 140 degree angle.

 

 

 

  • Third position: Peak or 45 degree!

  1. Repeat the first and second position, however implement it with a 45 degrees angles. Don’t forget to breathe!

 

 

 

2. Hammer Curls and Triceps push down

  • First position: 135 to 140 degree angles.

  1. Begin by standing up with your feet 12 inches or shoulder width apart.
  2. Then, slightly bend your right arm, while keeping it to your side. Take your left hand and grasp your right hand tightly. Your palms will be facing horizontally!
  3. Slowly build contraction by trying to lift your right arm upwards, while your left hand is resisting the right hand.
  4. As you build contraction, you have already inhaled at the same time for 3 to 4 seconds. Then you exhale slowly as you keep the maximum contraction with your muscles for 10 to 12 seconds.
  5. You will begin to feel your right bicep and left triceps working. Finally, when you release the air, you inhale as you relax your muscles slowly. Now, you are finished with this workout. Repeat the process to the left arm
  • Second position: 90 degree angles.

  1. Repeat the process for the first position. This one will be at a 90 degree angle. Remember to breathe as you go.

 

 

 

  • Third position: Peak or 45 degree angles.

  1. Repeat the process for the first and second position. This one will be at a 45 degree angles. Remember to breathe as you go.

Such Powerful Guns!

So far, we showed you how to build a beautiful, SEXY and powerful arm! We guided you on how to build the shoulders, biceps, and triceps using isometric exercises on three different planes.

The great thing about this exercise is that you can divide the angles into different days.

For example, the first angle of the shoulders will be on day 1, second angle would be on day 2, and the third angle will be on day 3. Lastly, day 4 can be your rest day or you continue the cycle.

So, it is a simple and effective method. You won’t even get big from these exercises and it would proportionally satisfy your body type and bone structure.

Plus, it is an injury free method and you get more energized after doing it. Isometric arm exercises are one of the best exercises of eliminating flabby arms and can transform them to a strong and toned ones.

Making you irresistible!

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