Grab your dumbbells, hit the gym or find a space at home and follow these 6 exercises below to get those strong, toned arms you’re after!
1. Biceps: Traditional Curls
3 sets x 20 reps
Grab a pair of dumbbells and stretch out your arms forward.
Your back should remain straight and your chest lifted at all times.
Bend your elbows and bring the weights back towards your shoulders without moving your upper arms.
While doing that, squeeze your biceps as much as possible, and then graduallyget the dumbbells back in the initial position.
2. Biceps: Hammer Curls
3 sets x 20 reps
Grab a pair of dumbbells and stretch out your arms forward.
Your back should remain straight and your chest lifted at all times.
Move the dumbbells closer to your shoulders by bending your elbows until the point when your forearms are perpendicular to the floor. Remain like this for a minute.
Squeeze your biceps as you perform this exercise.
Bring the dumbbells back in the initial position.
3. Biceps: Wide Curls
3 sets x 20 reps
Grab a pair of dumbbells and stretch out your arms forward.
Your back should remain straight and your chest lifted at all times.
Spread out your arms to each side (further than 90 degrees), your palms facing upwhile you are pushing your elbows in toward your ribs.
Move the dumbbells closer to your shoulders by bending your elbows until the point when your forearms are perpendicular to the floor.Remain like this for a minute.Squeeze your biceps as you perform this exercise.Bring the dumbbells back in the initial position.
4. Triceps: Kickbacks
3 sets x 20 reps
Spread your feet as wide as your hips are.
Bend your body forth while keeping your bust lifted and your back straight, making sure your butt is sticking out.
Lock your elbows to the sides, pushingback the weight and tightening your arms to lock itentirely.
With control, pull back into a 90-degree angle– make sure you don’t swing the weight.
Squeeze and remain like that for 2 seconds while your arm is stretched out for additional burning.
5. Dumbbells Close Grip Press
3 sets x 20 reps
Lie on a mat, with your back all straight and legs bent, having your feet placed on the floor.
Hold the dumbbells over your shouldersand straight up, while your palms are facing in, making certainthat they are as wide as your shoulders are.
Place your weights above your chest while bending your elbows so that you will strengthen the sides of your arms a lot better and then return in the initial position.
6. Lying Cross-Body Dumbbell Extension
3 sets x 20 reps
Lie on a flat bench (or on the ground) and grab a dumbbell in one hand, having your arm stretch out above your shoulder and your palm facing in the opposite direction.
Your elbow should be bent and you should gradually move the weight in the direction of your opposite shoulder. When the dumbbell head reaches your shoulder, return in the initial position.
