Arm Workouts to Tone Muscles

  1. Dumbbell Kickbacks
    Dumbbell kickbacks work on your triceps and are relatively easy to do.

    How-to:
    Place one knee on a bench or chair, and lean down to place your hand in front of it (keeping your arm under your shoulder), or place your hand on the back of your chair. Hold your back straight, and use your free hand to hold a dumbbell close to your body and bent so that your elbow raises above your back. Push the dumbbell down toward the floor in front of you. Slow and steady movements are best, and a big perk to this exercise is that it doesn’t require a chair or bench because it can be performed without either one. Step forward with the right leg and rest your right arm on your knee.

  2. Double Arm Lift
    How-to:
    Begin the double arm lift by first standing with your feet a hip-width apart and bend your knees slightly. Hold your weights (or what you have available) in each hand, while holding your arms about 6 inches away from the front of your thighs. Keep your shoulders down and your arms straight; raise your weights so that they are parallel with your shoulders. Hold the position for a few seconds before moving your arms down again. Repeat 15 times using steady and strong movements.
  3. Forearm Exercises
    You don’t want to leave out your forearms because if you build a decent amount of muscle on the upper arm, the lower part of your arm could look too small and out of place on your body.

    How-to:
    A good exercise for this muscle group begins by taking a dumbbell in each hand, and standing up straight with the dumbbells at your sides. To do the exercise, roll your wrists back and forth; you should feel this in your forearms. 20-25 repetitions per set should be good here.

  4. Dips
    Use a sturdy chair or bench to perform this exercise.

    How-to:
    Put the palms of your hands behind you on the edge of a chair or bench, and then put your feet out in front of you on the ground. Slowly lower yourself down and then push yourself back up again. Repeat this exercise 15 times.

Precautions

As a reminder, it is a good idea to consult your doctor before beginning a new exercise program. There are medical conditions that disrupt the natural way your body stores fat including pregnancy and menopause. If you’re taking medications, this too can contribute to your body’s process of storing fat.

When you’re trying to see major results, you are better off switching up your routine every three weeks and including 20-30 minutes of cardio every day.

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