Get strong and firm arms with the 3x10x3 method, recommended by experts


Sara Flamenco

arms It is one of the areas of our body that previously accuses the passage of time. Thus, they tend to hang down, especially in the area of ​​the
triceps, thus appearing the feared bat wings. To avoid this, there is no other secret than working that muscle with specific exercises to strengthen it and defy the law of gravity.

To avoid this, Sara Álvarez, co-founder and creator of the Reto 48 methodology, has created the
3x10x3 methodwith which it tells us how long you have to work this muscle through five specific exercises for which you need to use
dumbbellssince this tool enhances the results, achieving spectacular muscle definition.

When choosing the right weight of your
dumbbells, Sara Álvarez assures that you should not be obsessed with the number of kilos: «The key to knowing if it is enough is that the last three repetitions cost you a great effort. When this is no longer the case, it is time to increase weight kilo by kilo, or adding one more plate in the case of working the arms with devices, “says the expert.

What is the 3x10x3 method to get strong arms

Your name is nothing but a rule
mnemonics to help you remember the particulars of the training: the three indicates the number of times it is done each week; ten are the indicated repetitions of each exercise; and the other three, are the recommended series that must be completed for each of the movements.

Woman doing exercises with dumbbells. /

Photo by Andrea Piacquadio on Pexels

Now we are going to talk about the
five exercises that make up this routine and how they are done, so that you can perform them without problems both in the gym and in your own home. You will see how little by little you are noticing the
results and you can show off your arms with the same confidence as Queen Letizia:

triceps exercise

How it’s done: Stand tall with your arms stretched up and a weight held in each hand. Next, bend your elbows to bring your arms down until they touch your back, before returning to the starting position. Make sure you don’t move the rest of your body during the exercise.

Expert tip: “If you find it difficult with two dumbbells, you can do it with just one, but remember that the elbows should be as close to the ears as possible,” warns Sara Álvarez. Between series and series until completing all three, 30 seconds of rest are recommended.

Lateral raises

How it’s done: Stand up, but this time with your arms down, slightly bent, and with a dumbbell in each hand. He raises his arms to shoulder height and returns to starting position. The expert explains that it would be enough to form an angle of 90 degrees during the ascent. In this case, you also rest 30 seconds between sets.

Women on the back doing biceps exercises with dumbbells. /

Photo by Andrea Piacquadio on Pexels.

push ups

How it’s done: Lie on your stomach with the balls of your feet resting on the floor and your knees, hips, back and head raised in a straight line. Place your arms straight keeping your head straight and bend them until they almost touch the ground. In this case, the rest time between series will be one minute.

This exercise, so typical in all training routines, is ideal for toning the triceps if you stick your elbows to the body, preventing them from going outwards. In this way, in addition to avoiding the bat wings, you will also work the chest.

shoulder press

How it’s done: Lie on your back with your back and the soles of your feet flat on the floor. Grab two dumbbells in each hand and stretch your arms all the way up at chest height with the same shoulder width apart. Begin the movement with a vertical lowering of the dumbbells towards the chest, with the elbows open at a 45 degree angle. In this case, the rest between series and series will be 30 seconds.

biceps curl

how it’s done: Stand up, with your arms along your body and a dumbbell in each hand with your palms facing up. Next, bend your elbows until they form a 90-degree angle and lower your arms again, controlling the movement, without letting them drop. Between series and series will rest 30 seconds.