Get sleek, toned arms at home with these five simple moves. You just need a pair of dumbbells!
BENT OVER DUMBBELL ROWS (3 X 10 reps)
Photo credit: womenshealthmag
This move targets both your arms and shoulders. Stand with your feet hip-width apart, and bend your body so that your waist is at 90 degrees. Make sure your back is straightened, and your arms parallel to your legs. Pull your arms up, so your elbows are at 90 degrees. Your shoulder blades should be touching. Slowly release your arms back to starting position. Repeat.
OVERHEAD TRICEP EXTENSIONS (3 X 10 reps)
Photo credit: rippedandfit
Stand upright, and hold a dumbbell above your head. Bend your elbows to lower the dumbbell behind your head, ideally at level with your ears, before returning back to starting position. This really tones up the triceps — a key area that tends to collect fat.
ARM CIRCLES (3 X 20 reps)
Photo credit: pinterest
This move targets your back, triceps, biceps and shoulders — a real burner! While you can do this without weights, those at an intermediate level can opt for weighted arm circles to increase the intensity. Stand with your legs hip-width apart, and extend your arms straight out. Do 20 small circles clockwise, and 20 small circles anti-clockwise. Trust us, it's deceptively simple!
PILATES PUSH UPS (3 X 10 reps)
Photo credit: kristinmcgee
Instead of the traditional push up, a pilates push up targets your triceps. Keep your elbows close to your sides as you lower down into push-up position, and ensure that your core is tight. If being on your toes is too difficult, try starting the push up on your knees.
BICEP CURLS (3 X 12 reps per side)
Photo credit: fitmw
You can choose to do this seated or standing. Use a lighter weight if you're a beginner. Start off with your arms by your side, and curl your arm upward, with your elbow firmly by your side. Alternate your arms and repeat for the recommended number of reps.
- September 04, 2016
- Beatrice Bowers