Everyone has their own trouble zones and is self-conscious about wanting to get rid of them. Probably, it can be your glutes or abdomen. For some, upper arms are the biggest concern, and if you are one of them, this is a perfect time that this insecurity is unveiled.
So don’t you worry! As you add the proper exercises to your current workout routine, you’ll be able to begin strengthening the muscles in your arms rather rapidly. If toning and firming the arms is your goal this lockdown mode, try incorporating these exercises into your fitness regimen three times a week. Just take note that some exercises may be difficult for you and easy for some, so it’s fine to alternate between weights depending on what feels right for your body.
#1 Bicep Curls
The bicep curl is the classic arm exercise a lot of us are familiar with. It tones and fortifies the front of the arms, which many people refer to the skill of flexing a muscle. For you to perform this exercise, you may get your exercise equipment like your dumbbells and start with your arms by your sides. Your elbows should be hugged in towards the side of your body, and then curl the bells up towards your shoulders.
Make sure that you do not allow your arms to swing. But if you need to swing your arms and utilize momentum to have the weight go up, you are surely using too massive of a weight. The repetition of this exercise should be done 10 times, and finish 3 sets total throughout your workout.
#2 Overhead Extension
If you’re aiming for working your shoulders, upper back, and triceps areas then this easy exercise is for you. To perform an overhead extension, you may stand with feet hip-width away from each other and knees a bit bent, holding the dumbbell with both of your hands. You must be able to reach your arms overhead, gripping the dumbbell vertically. Your wrists should be kept straight. You may bend your elbows, lowering the dumbbell behind your head. You need to keep your arms near to your head and elbows pointing toward the ceiling. After that, just align your arms upwards, repeat to complete 8 to 12 reps.
#3 Tricep Kickbacks
When people say that their arms are flabby, it’s their triceps they are talking about. Our tricep is the part of our arm that usually jiggles when we sway or wave. For you to be able to tighten this area and lessen the “jiggle” it’s important that you strengthen the backs of the arms. The most simple dumbbell exercise you can do is this tricep kickback. As you are gripping weights using both of your hands, tilt forward with a flat back. Then hug your elbows in towards your sides and draw them up towards the ceiling. Steady your elbows, drive the weight towards the back of the room by working the lower half of your arm back and up towards the ceiling. Pause and hold it for a second, you must feel that the back of your arm tighten, and then let go as you go back to the starting position. The repetition should be 10 times, and a total of 3 sets must be completed throughout your workout.
#4 Serving the Platter
This simple exercise gives you a three-in-one benefit, from working the biceps to your chest and to your shoulder. Begin with your arms at your side, curving your elbows at 90 degrees. Extend your arms forward, straightening them like you’re serving a platter, then stretch out to the sides in a “T” position, back to centre, and then pull them back in towards you. Your palms should be facing up the whole time. Finish a total of 3 sets and repeat it for 10 times.
#5 Dumbbell Punch
Want a very easy exercise that also works your entire upper body? Then it’s time for you to get punching! Again, as you stand with feet shoulder-width apart and knees softly bent, throw some air punches out in front of you one at a time for 60 seconds; while you are doing it alternately back and forth, maintain dumbbells at shoulder level. Try to avoid jerking your body, but make sure you have let your hips move freely as you punch.
#6 Drawing a V
Doing the V exercises is the best way to tone the front of your shoulder. To perform this exercise, hold your weights at your hips, then after that, you need to extend the weights forward and up on an angle, drawing a V, and then freeing them back down towards your hips. Remember that it’s important to keep the arms straight throughout the entire workout. Repetitions should be 10 times and 3 sets to complete in total throughout your exercise.
