ARM WORKOUT THAT WILL TONE YOUR ARM AND BICEPS! GET YOUR ARM WORKOUT ROUTINE GOING!
BICEPS CURL WITH DUMBBELLS
This exercise is good for muscle groups such as arms – and shoulder area.
- Stand firmly with your feet straight ahead.
- Use dumbbells and keep your arms straight down next to your body with your elbows close to your side.
- Turn your palms outwards and lift the dumbbells up towards your shoulders.
- Lower your arms slowly.
- Repeat.
DIPS
General arm work out using bodyweight exercises often activates several muscle groups, particulary the chest, back and shoulders. With dips, you need to focus and have contact with the triceps as you push yourself up.
- Use a chair/bench or similar. Stand/sit at the edge and place your hands just outside your hips on the chosen tool.
- Stretch your legs out in front of you. Lower your upper body until your elbow is at shoulder level.
- Push yourself back up to the starting position.
- Repeat.
TRIANGLE ARM RAISE
- A classic exercise that activates the muscle groups on the back of the arm, chest and also the torso.
- Lie down on your stomach on a mat, similar to the starting position of a normal push-up.
- Place your hands next to each other so that your thumbs and index fingers touch, creating a triangle.
- Slowly lower yourself until your chest almost touches the mat, then push yourself up agian
- Repeat
SINGLE ARM DUMBBELL OVERHEAD TRICEPS EXTENSION
- Hold a dumbbell in one hand behind your head, with your elbow bent and pointed towards the ceiling.
- Extend the arm up so the dumbbell is directly above you.
- Lower your arm back to starting position and repeat.
- Switch arm
HAMMER CURL
- Bend the elbow, lift the lower arms and pull the weight toward the shoulders. Your upper arms are still and the wrists are in line with the forearms.
- Hold for one second at the top
- Lower the weights to return to the starting position. Be sure to have the arm close to you side the whole time.