7 exercises for toned arms 

Toned sculpted arms are many women’s dream, it may seem difficult to achieve but is actually very easy, the following excercises if performed on regular basis can guarantee you great results! You can easily do these exercises at home you just need a set of dumbbells! Let’s get started.

Tip : Perform all excercises in 3 sets of 15-20 repetition. The slower you perform the more burn you will feel, start with weights you are comfortable with (not too heavy not too light)

1. BICEP CURL : 

Start standing up straight with your arms at your side, holding 3 to 5 lb. weights in each hand, palms facing in toward your body. Then bend your elbows, keeping them close to your sides, and curl the weights up to your shoulders.

2. HAMMER CURLS : 

Hammer curls are very similar to bicep curls except they focus less on the bicep and more on the forearm muscle. Curl the weights up, palms facing each other. 

3. Over head tricep extension : 

Hold light dumbbell in right hand, arm extended straight overhead, you can use left hand supporting right elbow to prevent it from flaring out. Bend elbow, lowering dumbbell behind head, then press back up to start position. Do all reps with one hand then repeat on opposite side.

4. FRONT RAISES : 

Start with your arms straight at your side now raise them up, staying in line with your legs. Once they are parallel to the ground, pause, and slowly bring them back down. 

5. SHOULDER PRESS :

You can either stand up straight or sit on bench. Bending your elbows, hold the dumbbells just above your shoulders. Press the weights up over-head until the arms are straight. Bring back down and repeat.

6. DUMBBELL LATERAL RAISE : 

Sit with your feet flat on the floor and hold a pair of dumbbells in front of your thighs, palms facing inward. Bend your elbows slightly and lock your arms into place. Raise the weights up and out to the sides, lifting your arms until they are parallel to the floor. Slowly reverse the move and lower to the start.

7. SHOULDER FLY : 

Start standing with your feet shoulder-width apart, knees bent slightly with a weight in each hand. Bend your elbows 90 degrees and bring your arms up and out to the side. Maintaining the 90-degree bend, bring your arms together in front of your face. Open arms back out to the sides and repeat

Image sources : 0,1,2,3,4,5,6,7

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