Begin this exercise with 3 – 5 pound dumbbells and work your way up to 7.  As you continue to progress you can go as high as 10 pounds without creating too much definition, but do not go beyond that.  Additionally, the arm muscles should only be worked out one time per week.  Give the muscles plenty of time to recover between workouts.  This will not only ensure that you do not work the muscle group too often, but it will allow you to have a better quality of workout by “shocking” well rested muscles during a workout.

Triceps Kickbacks

Let’s begin by working the Triceps.  This is the exercise that will help eliminate loose skin and sagging muscle in the backside of the arm.

Stand with the feet shoulder width apart.  Bend the knees and then bend slightly forward from the waist, keeping the back straight and without bend.  Next, secure the elbows tight to your side and extend the dumbbells backward in an arc until they are just slightly above the back.  This workout can also be done in a lunge position while focusing on one tricep at a time rather than both at once.

Complete three sets of 10 repetitions with a 1.5 minute break between sets.

Remember to focus on the muscle group being worked in order to get a good workout.  If your mind wonders and the workout becomes tedious it is easy to delegate the exercise to other muscle groups to make the workout easier, rendering the triceps (or any other workout) ineffective.

Biceps Curls

To work the biceps begin with the feet shoulder width apart.  Slightly bend the knees to remove pressure, and stand with the dumbbells in hand and by your side so that your palms are facing out and away.  Slowly lift the dumbbells in an arc to the chest area while keeping the Propecia pill whithout prescription elbows in place and by your side.  When you have come almost as far as possible squeeze and hold the biceps for 2 counts (count 1, 2).  Then lower the dumbbell back to your side.  Repeat.

Complete three sets of 15-20 repetitions with a 1.5 minute break between sets.

It is important to rest in between sets to give the muscles a bit of a break, but also to improve your stamina, essentially helping you to go one with the workout.

Lateral Raises

This exercise if for the shoulders and will help give you those sexy, well-defined shoulders that look great in all sleeveless outfits.  Begin in the same stance as with the biceps curl – feet shoulder width apart, knees slightly bent, back straight.  Now slightly bend the elbows while keeping the dumbbells, which are at your side, in line with your body.  As the name of the exercise suggests, we are going to raise the dumbbells in a lateral motion until they are in line with the shoulder.  Keep the elbows bent during this entire exercise for their safety.  Lift the dumbbells from their position at your side slowly until they are beside the shoulder, hold and count 1, 2, then release.  Repeat.

In the image we show a slightly different variation which can be used when the weight you are lifting is light.

Complete three sets of 15-20 repetitions with a 1.5 minute break between sets.

Be sure to stretch out the arms when finished with the exercise.  This will help release lactic acid that may build up during the exercise and cause soreness the following day.  It will also help give the muscles the elongated look that you are trying to achieve.