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Can't stop thinking about Angela Bassett, Serena Williams, and Halle Berry's arms? Yeah, me either. And honestly, with suns out guns out season coming up, I want those arms, too. And with you clicking on this article, I know that you do. So, how can we get them? The answer is simple: try some resistance training.

What's resistance training? Well sis, resistance training is a form of exercise that improves muscular strength and endurance. During a resistance training workout, you move your limbs against resistance provided by your body weight, gravity, bands, weighted bars, or dumbells -- aka the training you need for those bomb-ass summer arms.

If you strength train three times per week, as recommended, you'll feel a difference in strength in about two weeks. You'll see the difference, in the form of toned arms, in four weeks. For each workout, choose a combination of at least eight different arm exercises targeting various muscle groups. Complete 8-12 repetitions, and 2-3 sets.

With the arm exercises below, create your own arm and shoulder workout routines that will guarantee you the title of #armgoals in no time.

Triceps dips

Works:

Biceps, triceps, shoulders

Directions:

  • Sit on the edge of a bench, knees bent at a 90-degree angle and feet planted on floor.
  • Grip the bench, hands on either side of your hips.
  • Push glutes off the bench and lower body two or three inches down, bending elbows (keep elbows close together).
  • Then raise body back to starting position.
  • Do 8-12 reps. (To increase the challenge, hold one weight between knees or extend legs out further.)

Featured image by Getty Images

Want more stories like this? Check out these xoNecole related reads:

10 Exercises That Burn More Calories Than Running

Why Twerk Cardio Should Be Your Next Workout

Best Workout Fitness Apps For 2019

Originally published on June 25, 2019

 

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