How to Define Your Upper Arms

Video Transcript

"Hi Bob Mathews with Power 1 K Body Shaping Program. How to define upper arms. Well for me it goes from the elbow up to the delt and so while biceps and triceps are all part of that, I'm going to assume for this video that you are doing that somehow. The biggest and most important thing to get that kind of a cap if you are looking for the cap with that little line that everybody likes that gives you that strong definition look, it is going to come from delts. This cap here is from your shoulder delts. I have three ways I like to do it. I like to do my sides, I like to do my fronts and then my rear delts. What it does is it gives you that look so when you are walking by somebody it just has that upper arm definition. So the three exercises that are the most important are your side lateral raises and the way that is usually demonstrated or is at least expressed is like pouring out water. This is what a lot of people do. That doesn't do anything for you. Well it might build your traps but that is not going to give you upper arms. You are going to have to keep them where you pull them outside and I am going to encourage you to go a little lighter than you think because then they're quite a lot of weight. These are only 15's and so this would be actually not a bad weight for me as long as I've been doing this that's pretty good so if you are just starting out don't be afraid of those 10's. If you have got form it is going to look way better. So there is your sides, your front that are simply just straight on up working that front, I like to call what I say go to my eyes so as soon as I see my hands in front of my eyes they start. Then of course the rear delt looks like the side lateral raise but it is back more, more open, not like this but back and open. So what I do is I go, I'll go one, one, and one is one and I'll do like four sets of 15 of that and you won't believe the pump you get right here and then after a while you will start seeing that cap. Good luck."