How do you get smaller arms?


Quick Answer

To get smaller arms, change the hand grip used when performing bicep curls, work the chest muscles and work the arm muscles during regular activities. Other ways to get trimmer, toned arms include performing alternative arm exercises and doing yoga.

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Full Answer

When performing bicep curls, use three hand positions: palms up, palms down and thumbs to the side. Perform 12 repetitions of each exercise. Exercising the chest muscles also sculpts the arms because the chest muscles provide stability for the shoulder joints. This is accomplished by doing exercises such as the single-arm chest fly using a stability ball.

The arms also can be sculpted while doing regular activities, such as sitting in traffic. Place the palms on the car's steering wheel at the three o'clock and nine o'clock positions, and press them in toward the chest. This move helps strengthen the chest muscles. Next, place the hands inside the steering wheel and press them outward to work the arm's rear deltoids. Hold each move for 10 to 20 seconds and repeat as often as possible.

Alternative activities such as swinging across monkey bars, rowing a boat and swimming also work to slim the arms. When swimming, use moves such as the deck press to work the arms. Yoga moves such as the downward dog and the side plank also tone and shape the arms.

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