Embrace a home fitness routine from this trainer, aiming for sculpted arms, robust triceps, well-defined shoulders, and a reinforced back.
In a bid to sculpt defined arms, stronger triceps, toned shoulders, and a stable back, personal trainer Rachel Sacerdoti has devised a five-move arm workout that targets the often-underappreciated triceps muscle. This muscle, larger than the biceps at the back of the upper arm, is critical for overall arm definition and upper body strength[1].
### The Five Exercises
1. **Push-up** - A classic compound movement, the push-up targets the chest, shoulders, triceps, and core.
2. **Triceps Dip** - This exercise isolates and strengthens the triceps by using a raised surface like a bench.
3. **Bent-over Row** - A compound exercise engaging the large muscles in the back and arms, this move helps build pulling strength and stability.
4. **Triceps Press** - An isolation exercise that focuses on the long head of the triceps for fuller arm definition.
5. **Triceps Kickback** - This movement isolates the triceps in the top part of the range of motion, enhancing muscle tone.
### Benefits of the Routine
- The routine builds overall upper-body strength by combining compound movements (push-up, bent-over row) with isolation exercises (triceps dip, triceps press, triceps kickback). - It enhances muscle definition, particularly in the arms and shoulders. - The workout improves functional strength for everyday pushing and pulling activities. - The routine can be done at home with minimal equipment: dumbbells and a sturdy raised surface like a bench. - The workout is designed as a circuit, with 30 seconds of rest between each round, and longer rests between exercises if needed.
Rachel Sacerdoti advises starting with moderate weights to maintain proper form and suggests laying out all equipment before starting to maintain flow between exercises[1]. This workout is suitable for those looking to tone and strengthen arms while also engaging back and shoulder muscles for balanced upper-body fitness.
In summary, this five-move routine combines strength and toning with a focus on the triceps, making it an efficient, well-rounded arm workout recommended by Sacerdoti[1]. For those looking to equip their home gym, Amazon Basics 5lb dumbbells are currently on sale ahead of Prime Day.
[1] Rachel Sacerdoti, personal communication, 2022.
In line with the health-and-wellness focus on balanced fitness-and-exercise, Rachel Sacerdoti's arm workout not only sculpts the arms and shoulders but also strengthens the triceps and back through science-backed workouts like push-ups, triceps dips, bent-over rows, triceps press, and triceps kickback [1]. This workout, especially beneficial for enhanced muscle definition, also improves functional strength for daily activities and can be performed at home with minimal equipment [1].
