Quick fix for shapeless arms

Arm clinic

Quick fix for shapeless arms

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Dear ladies, arms are the most exposed part of our bodies. All the short sleeves or sleeveless top expose them. If you are not confident with the way your arm look, have a four quick fixes for most common arm problems.

#Skinny arms
Your arms may be slim but they look like a sticks and give you that “sick look” compared to the rest of your body. This is because your muscles are small and undeveloped, look straight, flat with no curves or shape.
The solution:
There is one solution for skinny arms – mass building (shaping) exercises. Exercises such as bicep curls, triceps extensions and push-ups should be your priority.
They are perfect because they require the highest amount of muscle fibers and during the exercise, puts pressure on trained muscle, producing better gains, shapes them and gives much more strength.
Tip: In your program, include more triceps than biceps-focused exercises because triceps provides more proportions of the upper-arm than biceps.
Perfect sets:
4-6 sets for biceps
6-9 sets for triceps
6-10 reps per each set done with heavy weights

Your Exercises:

Barbell Curls: 2-3 sets
Preacher Curls: 2-3 sets
Lying Triceps Extension: 2-3 sets
Triceps down-press: 2-3 sets
Bench dips: 2-3 sets
Each set done with 6-10 reps range

#Bulky, shapeless arms
This problem affects most women aged 25+, especially after pregnancy. Viewed from the side, your arms look chunky, straight with no definition. Another thing to be added to this lists is wobbly arms, shaking like a jelly with each move.
There are two ways in here. You may have them slightly covered with fat or you have been “gifted” with bigger arms genetically.
If they have lots of fatty tissue, you have to perform cardio-based exercises, minimum 3 times a week and pay closer attention to your food proportions. Reduce fatty, processed food.


Reducing fat layer covering your triceps and biceps, plus improving muscle definition seems like the best option here.

Cardio: 3-5 times a week
20-30 minutes sessions

Perform all exercises in full range of motion
15 repetitions with moderate weights, 2 sets of each exercise


Concentration Curl
Incline Dumbbell preacher curl
One arm triceps extension
Bench dips
Triceps kickback
Remember – 2 sets with 10-15 repetitions

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