Women who lead a sedentary lifestyle and eat unhealthy food face problems such as obesity and sagging ugly arms. Do you want to have gorgeous and toned arms? Resistance training is what you need.
Some of these arm exercises you can perform at home and some of them you can perform at the gym. You are able to choose any proposed exercises as all of them are effective for arm strengthening.
This workout may look long but the whole routine will take only twenty minutes. You will need different kinds of sports equipment such as a medicine ball, dumbbells and a matt. Now when you are ready to get serious scroll down to perform this workout right and see the pick of the most helpful exercises.
#1. 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.
#2. Static Bicep Curls
- Stand up straight, holding a pair of dumbbells. Curl the left dumbbell up, pausing midway to your shoulder, and holding it there.
- Now curl the right dumbbell all the way to the top of the movement.
- Complete half the set with the right arm then switch. Hold your right dumbbell at midway while curling all the way up with your left. Switch again with both sides to finish the set.
#3. Upright Dumbbell Rows
- Holding a dumbbell in each hand,stand with your feet shoulder width apart. The dumbbells should be resting on your thighs with your palms facing in.
- Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
- Return to the starting position slowly to keep tension on the muscles. Repeat.
#4. 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.
#5. Kettlebell/Dumbbells Deadlifts
- Place a kettlebell on the ground. Step over the kettlebell so that it is in the center beneath you. Move your feet to shoulder-width or just outside of shoulder-width. Tighten your core and keep your chest up.
- Begin by kicking your hips back and slightly bending your knees. Extend your arms down to grab onto the kettlebell.
- Holding on to the kettlebell, drive your hips forward to stand back up. Slowly, reverse the movement by kicking your hips back and slightly bending the knees. Do not let your lower back arch.
#6. Single Straight Leg Dumbbell Deadlift
- Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
- Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
- Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
#7. Exercise Ball Dumbbell Chest Press
- Carefully sit on a stability ball while holding a pair of dumbbells. Slowly walk your legs forward while you lie back on the ball. Only your upper back and shoulders should be on the ball.
- Keep a tight core as you bring your arms out to the sides, holding the dumbbells in a horizontal position.
- Slowly, press the dumbbells straight up but do not lock out your elbow. Pause and return to the starting point.
#8. Dumbbell Bent Over Lateral Rear Delt Raises
- Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
- Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
- Pause at the top of the movement then slowly bring the dumbbells to the starting position.
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