Very often people, who have just started their workout paths, do not know much about what to concentrate on, in the first place. That is especially true if you decided to work out at home, and there is no one to give you a worthy piece of advice. Mostly, women concentrate on their butt, stomach, legs and they completely leave out their arms. You may be surprised but your arms need as much workout as your butt does. No one will be pleased with a sight of your arm flapping in the wind, every time you raise it.
That is why we suggest to your attention a set of 6 exercises to get your arms back in shape, before summer comes. These exercises seem pretty easy but there is no way you would doubt their effectiveness after you try them out!
#1. Standing Dumbbell Overhead Shoulder Press
- Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart. Raise the dumbbells to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together. Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so. Repeat.
#2. Rotating triceps kickback
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- Your knees are bent and you need to lean forward slightly. Hold a dumbbell in each hand and bend your elbows to bring the dumbbells to your side. Your upper arm is parallel to the floor.
- Press the dumbbells back and straighten your arms as you do it. Rotate the arms so your palms face the ceiling.
- Rotate back and return to bent position. Repeat 10 to 15 times, depending on your strength.
#3. Lying Chest Fly
- Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
- Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
- Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
#4. Side Shoulder Dumbbell Raises
- Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
- Hold your arms fully extended by your side, with your palms facing in to your body. - Keep your elbows close to your sides. This is the start position.
- Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
- Hold for a count of one while squeezing your shoulder muscles.
- Return to the start position in a smooth controlled movement inhaling as you do so.
#5. One Arm Dumbbell Rows
- Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you. Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat. Complete all repetitions for one side before switching sides.
#6. Bent Over Double Arm Tricep Kickbacks
- Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
#7. Commando Rows
- Place two dumbbells or kettlebells on the floor about shoulder width apart. In a push up position, place your hands on the grip section of each bell for support. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Hold for a count of one. Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm. When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.
#8.Incline Dumbbell Flyes
- Set up an incline bench at about 30 degrees. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
- Make sure you keep your back flat and your shoulders pushed back Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
- Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
- Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching. Repeat.
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