It is important to work out your different arm muscles to get that complete ‘fit’ look. Arm exercises are part of our upper-body workout. These exercises help stabilize your shoulder joints, improve posture, and build that strong, toned look you are after.
For these arm workouts, use two to five pound weights, perform 24 reps of each exercise, three times a week.
ELBOW LATERAL PRESSES
Hold a pair of dumbbells and stand with your legs shoulder width apart. Keep your arms at a perfect right angle. Now open both arms wide till your shoulder blades, and close them back together, in a controlled movement. Repeat the move for the 24 reps.
ELBOW VERTICAL PRESSES
Hold a pair of dumbbells and stand with your legs shoulder width apart. Keep your arms at a perfect right angle together in a closed position, and push your arms in an upward position, in a double speed count. Repeat the move for 2 sets of 24 reps.
Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely.
Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, then lift the weights back to the starting position.
Hold a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together, and bring the arms back down to the starting position.