How To Get Madonna Arms

Today, I'm going to show you how to get Madonna's arms, which are pretty impressive. I think we'll all agree. My colleague, Sara, is going to demonstrate three exercises, which she is renowned for doing.

The first one is the bicep curl, so dumb bells facing forward. Slightly bend in the knees. You're going to curl them up to the shoulders, big squeeze, and slowly, control them down.

Back up. Make sure you contract the biceps on the way up and the way down. So, I would suggest you complete 12 to 15 repetitions of these.

Perfect. And let's see one more. Brilliant.

The next exercise is the high V. So, we're taking the elbows up into a V position, nice and high. And then, extending the arms outwards.

Good. So, what you're going to do it take your arm slightly. That's it.

And then, kick back, therefore, working the triceps, which are the muscles at the back of the arms. Perfect. And nice and controlled, as Sara's doing.

Good. And a couple more. Full extension at the elbows and controlling it back in.

Perfect. Again, complete 12 to 15 repetitions of these. The third exercise we're going to do is the back touch.

So, placing the dumb bells onto the hips, having the dumb bells facing the body so the palms are facing forward, you're going to extend one arm diagonally behind you and alternate the arms. That's it. So, as you can see, Sara's nice and tall.

She's got her chest lifted. Again, the knees are slightly bent and she's working the arms alternatively, keeping them well behind her mid line. This exercise will work the triceps but mainly the rear delts, again, giving nice shape to the shoulder.

So, that's how you get Madonna's arms. The instructor in this video demonstrates three effective workouts that can help you shape your arms like Madonna's. Do these three exercises regularly and your arms will look like Madonna's, too.