Bat Wing Busters
Sculpted Arms: A Simple Exercise to Target Triceps and Improve Arm Coordination
Today, I'm excited to share a fantastic exercise that targets those pesky triceps and enhances arm coordination. You're not alone if you've ever heard terms like "hi Jane" arms, flag arms, or bat wings. Many of us have been there, looking for effective ways to tone our arms and boost upper body strength. So, let's dive into this exercise that can make a real difference.
The Triceps Target: Getting Started
We will work with a relatively lightweight – around four pounds to combat those common arm concerns. This exercise zeroes in on your triceps while simultaneously enhancing arm coordination. Are you ready? Let's go!
Step 1: Set Up Your Position
Lie on your side.
Grab a half-foam roller and place a small pillow beneath your head for comfort.
Bend your top knee and extend the bottom one straight. Alternatively, you can have your knees stacked – choose what feels best for your torso.
Step 2: Engage Your Muscles
Hold the lightweight dumbbell in your top hand.
Your bottom hand can gently hold onto your ribs to feel the engagement in your upper lat area.
Step 3: Execute the Exercise
Twist the weight so that your palm points over your head.
Carefully take your arm overhead with a soft elbow, allowing your shoulder to shrug up towards your ear. Yes, you heard that right – we're shrugging intentionally.
Using your bottom hand, guide and pull your top shoulder blade down.
Next, lift your arm back up.
Repeat the same sequence: Go overhead, shrug, shrug, shrug, and then pull the shoulder down before lifting the arm back up.
Again, take your arm overhead, shrug, and pull the shoulder down first. Then, lift your hand back up.
Remember, you don't need to do many repetitions. This exercise is a prime example of how a little can go a long way when done correctly.
Try It Out and Share Your Experience
Give this exercise a shot, and let me know how it goes! Improving your arm strength and coordination doesn't have to be complicated. I hope you find this exercise as effective and rewarding as I have. Stay tuned for more tips and exercises – see you soon!