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| Properly trained and balanced muscles make the upper body a strong foundation that corrects posture, spinal misalignments and prevents injury to neck and rotator cuff muscles. Strength, functionality and appearance of well-toned arms can’t be beat, especially during tank top season!
These functional exercises are designed to add definition and length, not bulk, to arms and torso. Easily portable resistance bands are a great option to free weights for working smaller, stabilizer muscles for overall muscle development, function and creating that long, lean look. Choose a weighted band that presents a challenge so that by the last few reps of an exercise you feel fatigued. Perform all exercises for 2-3 sets of 12-15 repetitions resting 30 seconds in between.
While these exercises are targeted to work arms, they functional train – simulating human movement patterns by utilizing multiple muscle groups at once. Think of them as multi-tasking, getting more bang out of your workout. For a more calorie-busting workout, interval train to keep your heart rate up by not taking breaks between sets. Perform exercise 1 and 2, then 1 and 2 again – repeat 2-3 sets. Do the same for exercises 3 and 4, and 5 and 6. |
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Exercises
 The tricep dip (works tricep muscles, shoulders, core)
Sit on a chair or bench. Place hands palms down on the seat, bend elbows; lower hips below seat level. Straighten arms to return to starting position. Advanced move: lift one leg off floor.
 Rear fly in stork stance (works core, shoulders, upper back; good for balance)
Hold handles in each hand and place cable under one foot. Bend forward at waist into horizontal position, lift back leg level to the chest. Hips level, belly button drawn in towards spine, arms out to sides, lift arms up squeezing shoulder blades together.
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 Standing lateral shoulder raise (works shoulders, upper trapezius muscles)
With cable under feet, lift cable up at sides to shoulder height. Pause and return arms down to sides. Advanced move: with arms at shoulder height circle in one direction then the other, 5 in each direction. Work up to 12 circles in each direction.
 Bicep Curl (works biceps)
Stand with cable under feet, with palms facing up, pull cables up towards shoulders. Lower back down slowly. Advanced move: raise one leg off floor at a time.
 Lunge with shoulders press (works legs, core, shoulders)
Stand with one foot in front of the other, cable under front foot. Hold cables up elbows in line with shoulders. Lunge down, on way up press cables forward and up overhead in arch movement. Return to start position.
 Plank with arm reach (works core, back, arms) On elbows and toes in plank position, line your hips up with your shoulders. With core engaged reach one arm forward, in front of the body without rotating your torso. Bring arm back onto elbow and alternate sides. Advanced move: crawl forward on elbows and toes 4 paces, then backwards 4 paces, keeping hips level. Start with 1 set and work up to 5 sets.
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| PHOTOGRAPHY: JOHN HALENKO AT BERKELEY STREET GYM IN TORONTO |
Cherilee Garofano of Envision Wellness, a corporate and in-home holistic nutrition and training company. 416.200.1501, 2276 Queen St. E., envisionwellness.ca |
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