I started lifting weights during my school years, when I ran track. I’ve had muscular arms for years. Growing up, I was very self-concious about them. But now in my 40’s I am happy to have them, trying to keep them and will flaunt them as long as I can 🙂 Here are some of my favorite arm exercises. These exercises will tone and strengthen your arms. Not only will you look good, it will help you feel better and stronger when you do your daily activities.
Dumbbell Arnold Press- Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists. Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.
Pushups –Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extend arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.Resistance can be reduced by performing push-ups with knees bent on floor or placing hands on elevated horizontal bar, in between narrow doorway, or edge of elevated surface.
Exercise Band or dumbbell Bicep Curls-Position two dumbbells to sides, palms facing in, arms straight.With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Dumbell Shoulder Lateral Raises-Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
Tricep Dips-Position your hands shoulder width apart on a secured bench or stable chair or floor. Move your booty in front of the bench with your legs bent and feet placed about hip width apart on the floor. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.
Tricep Dumbbell Kickback-Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor. Extend arm until it is straight. Return and repeat. Continue with opposite arm.