Arms can be a big problem area for both men and women of any age because it’s difficult to burn fat that clings to the arm. As we all know, cardio is the key to melting fat, but while you’re waiting for the fat to burn off, you should try specific exercises that can build muscle and tone your triceps and biceps.
There’s a lot of worry associated with lifting weights because many of us don’t want to bulk up to bodybuilder proportions. Assuming you want to look toned without being bulky, avoid really heavy weights and do more repetitions. For example, when doing bicep curls, use a 5-8 pound weight instead of a 15-20 pound weight, and do 20 repetitions for each arm instead of 15. You’ll reduce the arm flab and get your muscles into shape, while also improving your bone health.
When you’re first starting out, it’s best to do the first week of exercises with no weights at all. Then you add weights the second week, and increase them when you’re ready in the following weeks. You don’t even need dumbbells to get an effective workout; holding water bottles, soup cans, or bags with groceries in them will work as well.
You should also note that it isn’t safe to work the same muscle groups every day, and you should alternate what muscle groups you work out. Finally, make sure to consult a physician before practicing new exercise routines. With all of that out of the way, here are some good exercises that will target your arms.
7 Great Exercises for Your Arms
- Triceps Pushups
Begin your arm-blasting workout routine by doing triceps pushups; these require no weights other than the weight of your own body. Triceps pushups are modified pushups that focus on working the triceps muscles by placing your arms directly under your shoulders.
Beginners should get on your knees while holding the body straight so that your bottom isn’t pointing up.
Lower yourself down so that your elbows slightly touch your ribcage, and you should continue to lower so that your chest touches your thumbs. Now, using strong motions, push up and repeat. Inhale when your lower your body, and exhale as you lift your body back up, while focusing all of the pressure onto your palms. If you’re unable to go all the way down, go as far as you can, and work toward the goal of reaching your thumbs.
These pushups don’t only work your triceps, but also your chest and core muscles as well. Start off by doing five repetitions, and the stronger you get, the more you can do. Pushups aren’t easy, but they’re effective and can also be changed to suit your personal capabilities.
- Triceps Dumbbell Extension
Another exercise that works your triceps is the dumbbell extension.
Sit or stand with a straight back while facing forward; it’s crucial not to look down while performing this exercise. Pick up the dumbbell by one end with both hands, raise it above your head, and lower it behind your head so that your elbows make a 90-degree angle. Using a dumbbell that weighs 2-10 pounds will work best unless you’re looking to bulk up. Extend your arms up over your head, then lower the dumbbell; repeat fifteen more times, and take a 20-30 second break before doing the next set. Hold your abs in tight while keeping your arms straight, and use steady and slow movements to get the most of out of the exercise.
- Dumbbell Hammer Curls
Stand nice and tall while holding a 2-10 pound dumbbell in each hand. With your feet at shoulder width apart, and your knees slightly bent, keep the dumbbells parallel to the floor. You can choose to alternate arm movements or do them at the same time. Don’t twist your wrists or allow your arms to move while lifting the dumbbells up to your shoulder. Move with steady, swift motions while concentrating on the exercise.