Great arms workout
Why
Turn your attention to your arms with these 5 exercises. Strong arms can assist you with functional movements and improve your ability to perform everyday tasks. Just think carrying the groceries will be effortless. You don’t need to load up with heavy weights – light weights with high repetitions can be effective too.
What you need
An adjustable barbell and dumbbells or hand weights, or household items such as cans or bottles.
The plan
Aim to work out your arms two to three times a week – that way your muscles have time to recover between sessions. Start with 1-3 sets of 10-15 repetitions, then increase the weights and sets as you get stronger.
1. Bicep curls
Works: Front of arms
How-to: Stand with your feet shoulder-width apart and knees slightly bent. Keep your arms by your sides and hold barbell in hands. Bend your elbows and slowly bring your fists up to shoulder height. Keep your back straight and your upper arms by your sides at all times. Only your lower arms should be moving, with your elbows tucked in by your sides. Slowly straighten your arms to return to the starting position.
2. Standing V raise
Works: Back and arms
How-to: Hold a dumbbell in each hand. Stand with feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise weights diagonally in front of you (your arms should form a V) until your arms are parallel to the floor. Hold for one second then return to the starting position.
3. Standing chest fly
Works: Chest and arms
How-to: Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, arms bent at 90 degrees and your elbows raised to shoulder height. Squeeze your chest and bring your elbows together in front of your body at shoulder height. Squeeze your shoulder blades together as you return to the starting position.
4. Upright row
Works: Shoulders and arms
How-to: Stand with feet shoulder-width apart. Grasp the barbell with an overhand grip in front of your thighs. Keeping your back straight and your core engaged, lift the barbell up in front of your chest to below chin level, as close to your body as possible. Pause, then slowly lower the barbell back down to the front of your thighs.
5. Overhead extensions
Works: Back of arms
How-to: Stand with feet shoulder-width apart and knees slightly bent. Holding a dumbbell with both hands and keeping your wrists straight, bring the dumbbell over your head, then bend your elbows to lower the dumbbell behind your head. Keep your upper arms close to your ears and elbows pointing toward the ceiling. Straighten your arms upward, then lower to the starting position.
