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Do you feel disappointed and embarrassed with the size and shape of your arms? If you do, there are several ways to combat flabby arms. The best news is that you really can get the toned arms that you have always wanted.
Here are 10 exercises to give you arms that you will appreciate. Triceps is our main focus followed by chest, and the biceps area.
A basic form of exercise. Place your hands on the ground in front of you so they are in line with your shoulders. Stretch your legs out behind so that your toes are touching the ground. Use your arms and move your body in an upwards and downwards motion. Do this 10 times x 3sets.
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Stand up and place your feet, shoulder width apart. From your hip upwards, bend your upper body forward while keeping your knees slightly bent. While holding your hand weights, put your arms under your shoulders. Lift the weight by bending the elbows and lifting it towards your core. Lower the weight back down slowly and repeat for 12-15 times x 3 sets.
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For this exercise, you will need a stable chair. While standing in front of the chair, face away from the seat cushion; place the palm of your hands on the edge of the chair. With your knees slightly bent, your legs hip width apart and your back close to the chair, do a dip. To do this hold all of your body still, bend your elbows as you lower your body to the ground. Once your arms reach a 90 degree angle you should start to feel some tension in your triceps. Press your arms back up into the starting position. Repeat 12-15 times by 3 sets.
Tricep extensions can be done standing up or lying down.
Lying down: For this version, lie on the ground or bench. With weights in your hand reach up towards the sky while keeping your elbows slightly bent. Bend your elbows and lower the weight so your elbows are at a 90 degree angle. Push back into starting position repeat 12-15 times by 3 sets.
Standing up: While standing, hold each weight in your hands and reach for the sky with both hands. Keep elbows slightly bent but still. Lower the weight down behind you until your elbows reach a 90 degree angle. Still keeping elbows still, push the weight back up towards your starting position. Repeat 12-15 times by 3 sets.
While lying down on your right side, make sure your knees are a little bent. Put your right arm on your left shoulder. Use your left palm to press into the ground and extend it fully until your arm is straight and you have lifted your lower body off the ground. Repeat 12-15 times by 3 sets and then switch to your left side.
This exercise can be performed standing or on your knees. Get on your knees while holding the weight in the right hand. Bend forward and place the left hand on the ground along with both knees and toes. Place your right upper arm and elbow parallel with your body and with the forearm reaching to the floor. Slowly raise the forearm up while keeping your elbow still. Lower it back down then repeat it 12-15 times by 3 sets.
Sit on the ground with your feet flat on the floor shoulder width apart. Put your hands behind you under your shoulders with your nails pointing forward. Now push your hands into the ground and extend your arms so your hips push off as far to the ground as possible while locking your elbows. Lower yourself downwards and repeat 12-15 times by 3 sets.
Grab your weights (barbell is best) and put your hands on top of the bar as opposed to underneath. Place your feet shoulder width apart with your knees slightly bent. Start with your weights down by your sides with your palms facing backwards. Keep your elbows still and use your lower arms to lift both weights towards your shoulder. Lower the weight back down slowly and then repeat 12-15 times by 3 sets.
Standing upright, keeping your feet shoulder width apart hold a weight in each hand. Raise the weights to shoulder level while keeping elbows bent. With the palm of your hands facing forward, push the weight towards the sky and make your arms slight bent overhead. Lower weights back downwards to your shoulder. Push back up and repeat 12-15 times by sets.
This is not an arm exercise, however core stability is a crucial part of an overall fitness program. Furthermore, the more core strength you have, the better form you maintain when doing your arm exercises so you’ll then get the most out of each workout. T do this, first lower yourself onto your knees. Put your forearms on the ground parallel with your body while bending your elbows 90 degrees. Toes pointing down, your lower body should be in a push up position. So to sum up, your forearms and toes should be the only thing touching the ground. Hold this position for 30 seconds then rest and repeat. Do this for 30-60 seconds times 3 sets.
With the exercises above and proper diet, you will be well on your way to achieving nicely toned and firm arms. The best thing about all these exercises is that getting started is very low-cost and you don’t need to pay for an expensive personal trainer or gym fees.
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Growing up as a kid who played outside, Samantha enjoys an active lifestyle and emphasizes health as a key component to her life. She enjoys sharing her knowledge with others so that anybody can live a healthy life. On the weekends, you can find her hiking around Southern California!