What free weight exercises can I do as a female to get the horseshoe shape in the upper arm without bulking up?
by 
tutushaker
ANSWERS: 2
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What you are asking for is increased definition of your upper arm, right? IF so, I am sorry to tell you there are only two options: 1)Bulking up 2)losing weight Spot training does not work. Simply performing one or multiple exercises in an area to increase the definition of that area does not work. You can add more muscle and spread the padding out, or you can lose weight over the top to make the existing muscle look bigger. To do the latter, I recommend any of the following exercises: http://exrx.net/Lists/ExList/ShouldWt.html How to do them: Remember that muscles grow when they are rested. Find a weight heavy enough so that you can only perform the chosen exercise 8-10 times in a row. Then do those 8-10 repetitions 2-3 times (with a 1-2 minute rest period)every other day. If your muscles are still sore from the last time you performed the exercise give it another day of rest. This is important. Then, you just gotta lose weight.
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I agree with the statements against spot training (for overall mass and definiton). It is illogical to expect definition in one part of the body without a relatively similar level of definition in the body as a whole (like thinking fat people who chew gum all day have well-defined jaws). I disagree with the "bulking up" phrase to some extent (especially for women). It is possible for women to build more muscle, and weight more, and still not have a "bulked" physique mainly due to the lower levels of testosterone in females. Exercise and diet are extremely important to maintaining a toned body (and democritis has very sound suggestions in both areas), but the majority of females simply don't have the genetic make-up for "bulking up" with moderate changes in physical and dietary routines.
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