Shapely arms
So you wanna shape your arms and still remain "girly"
OK.
Not trying to be cocky here but I get a lot of compliments on my arms. 90% of the time I'm like "what arms?" hah!
As some of you may know, I have competed in the past so for me, I know what my arms are capable of looking like when "on prep" – they’re string bean, muscle lean and bitter sweetenly (if that’s a word) I love it but I hate it all at the same time. I honestly love being full rather than the sucked up look. Not to say I don’t like competing, don’t get it twisted- that whole story wrapped around that mindset will be for another day. My point is the fuller I am after a show I personally don't see my muscle because I know what their potential is looking like when I'm leaner.
Ok, but back to you gals and your arms and keepin’ that girly shape….
I’m first going to give you a little education on the biceps (because if any of you train with me, I like to blab a lot on the background of everything before I actually give you the answers) sorry not sorry. Okay, here we go on the first thing you should know:
The Bicep muscle is made up of TWO muscles! Gasp! I know right? Like whoever came up with the name “Bi”cep for this muscle---- was a genius. There is a long head and a short head and you can target them separately so they get worked and grow (or tone, whichever term you prefer) and we women can show off our gunzzzzzzz.
The long head muscle: This muscle is the visible muscle that runs there along the top when you flex. It’s the “oh yah look at that” “who wants tickets to the gun show” muscle. You can target this muscle using longer extended movements.
The short head muscle: Is the underlying support to the long head. It’s like the cheese in mac’n’cheese. Without working it, you’ll just have a string strand of long head muscle that runs along your arm. So we wanna raise it up to get a little bump satisfaction, right? Right. With some nice tone-age, right? Right. You can target this muscle using shorter contracted movements.
ALRIGHT, there’s your lesson- let’s get into 5 workouts you can do to target these muscles whoooooo!
1. Drag Curl - Engages Long Head
2. Alternating Dumbbell Curl - Engages Long Head
3. Flexor Curl - Engages Long Head
4. Isolate Preacher Curl - Engages Short Head
5. Cable Curl