Flabby upper arms are a common issue for several women caused by increasing body fat and smaller muscle mass. The issue becomes more obvious after undergoing a sudden weight loss. Toning your arms doesn’t really need hitting the gym or a full workout, all you need is just a pair of dumbbells and 15 minutes of your time. With the use of dumbbells, you will target your biceps, triceps as well as shoulders for leaner and firmer arms. Here are easy exercises to get those sculpted, toned arms you dream of.
Biceps Curls
Stand with your back straight and a dumbbell in each hand facing inward. Slightly bend your knees and keep your feet hip-width apart. Without lifting your upper arms and keeping them still, bend your elbows with gradual wrist rotation to bring the dumbbells upwards towards the shoulder with your palm facing your chest. Extend your elbows by rotating your wrists to go back to the starting position. Repeat 10 times for 3 sets.
Triceps Curls
Hold a dumbbell in each hand facing inward, slightly bend your knees, and keep your feet hip-width apart. Bend your back forward so that your torso is parallel to the floor but make sure to keep it straight and not curled. With your upper arms still and elbows in close contact with your body, move your lower arm up towards your chest then kick back and hold for a second. Repeat 10 times for 3 sets.
Rear-Delt Fly
Stand with feet hip-width apart and your knees slightly bent. With your back bent slightly forward while keeping straight, hang your arms straight down from your shoulders with your palms facing your body carrying dumbbells. Raise both arms out to the sides and up while keeping your elbow bent and feel your shoulder blades squeezed together. Repeat 10 times for 3 sets.
Overhead Tricep Extension
Stand with your feet shoulder-width apart, hold a dumbbell in each hand and extend your arms above your head while keeping them in line with your ears. While keeping your shoulders still, bend your elbows backward to lower the dumbbells behind your head. Return to starting position while making sure your shoulders, elbows, and wrists are all in line. Repeat 10 times for 3 sets.
Side to Front Raise
With a slight bend in the knees and your feet hip-width apart, hold a dumbbell in each hand with palms facing inward. Slightly bend your elbows and lift your arms outwards and upwards until they reach shoulder height. From this point bring your arms together in front of your chest. Reverse the motions back to starting position. Repeat 10 times for 3 sets.
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