Many people who workout has a specific area they mostly concentrate on developing. One of the most common area and is also a problematic area for most of us is our arms. Toning the arms requires specific exercises to help make our arms the best shape possible. Although it takes a lot of hard work not only to tone the arms but also to build strength, arm exercises can be done even in the comforts of your own home. Below are some examples of arm exercises you can do on a daily basis.
Exercises for beginners include the following:
Dips using a chair.
This exercise uses your body weight and a sturdy chair. Sit on the chair and place your feet forward. Place your palm at the edge of the seat and your behind should be above the floor. Bend your elbows and lower hips to the floor. Do it slowly and establish control and balance. When your upper arms are close to the floor push yourself back up and start all over again. Repeat and do several times. You may start with minimal repetitions and sets and increase as you progress.
This pushup focuses on the triceps. Do a standard pushup with the difference of your hands, which are placed close together so that your thumbs and index fingers form a triangle. If you are still starting out, you can do the pushups on your knees until you can do it with straight legs.
This exercise requires you to have dumbbells (you can start off with 3-5lbs dumbbell). By standing on your feet that are shoulder width apart, extend your arms straight out to sides at shoulder height. Always keep your shoulders down and do small backward circles and afterwards switch with forward circles.
Stand with your feet shoulder width apart and hold a dumbbell on each hand. Bend the elbows and bring your hands to your shoulders, palms facing forward. Press the dumbbells straight overhead, with your shoulders down. End with lowering the weights back in your shoulders and repeat the process.
Triceps Push Back.
Same as the two exercises, your feet should be shoulder width apart. This time you should have your knees slightly bent while holding a dumbbell on each hand. Start with your arms straight down at the sides and palms facing back. Slowly lift your arms straight back then return to the sides.
If you are more experienced or have built strength you can make your exercise more challenging.
- Half Moon Rotation. Stand with your feet hip width apart, place your arms straight out on your side with fingers together and palms facing down. Rotate thumbs back until palms face up and rotate thumbs forward. Repeat the process while keeping the arms lifted.
- High V. Feet should be shoulder width apart and hold a dumbbell on each hand. Extend the arms overhead in a V with palms facing out to the sides. Slowly bend elbows to hips and press back up into a V.
- Side Tri Lift. Feet hip width apart and with a dumbbell on each hand. Bend your right elbow and palm should be facing the shoulder. Straighten arms out to the side at shoulder height and rotate so that palm faces back. Repeat from the start.
Whatever and whenever you exercise your arms. It should not be a one-time thing. It takes a regular routine, time and discipline to tone those arms.