Forget skinny, we’re talking STRONG, sculpted arms in today’s post. Keep reading for 6 exercises to get your arms toned and powerful ASAP.
You’ll need a couple of dumbbells for this one, pick a weight that’s going to challenge you. Stand with feet shoulder width apart, knees softened and your core engaged (this is going to protect your back). Let the arms hang by your side to begin. Curl the dumbbells up to shoulder height with your wrists in neutral. At shoulder height, turn the dumbbells out and lift them up over your head in a press. Bring them back down with control, slow and steady is the aim of the game. Do three sets of 10-15 reps each.
2. Arm circles
This is another exercise that requires dumbbells. Once again, start with the feet shoulder width apart, soft knees and an engaged core. Extend the arms out to your sides, at shoulder height. Keeping the arms straight and without hiking the shoulders up, do 10 small circles in one direction. Repeat in the other direction. Do three sets.
3. Bicep curls
A classic exercise completed with dumbbells. The set up is the same as the two previous exercises. With a dumbbell in each hand, flip the palms, so they face up. Bending your elbows, bring the dumbbells up towards your shoulders. Lower your forearm slowly, with control. Do three sets of 10-15 reps.
4. Tricep swings
Start lying faceup on the floor with the knees bent and soles of the feet on the ground. Holding a dumbbell in each hand, hover the hands a few centimetres off the floor overhead. Keeping your arms straight lift the left arm over the chest. The right arm stays overhead and still. Lower the left arm and repeat and then swap arms. Do 10-15 reps on each side. Complete three sets.
5. Back touch
Once again, begin with feet shoulder width apart, knees soft and your core engaged. Extend your arms out to the sides holding your dumbbells. Keeping your core engaged and not letting the ribs pop, bend the elbow and touch your back with the dumbbell. Return the arm to your side. Alternate sides, completing three sets of 10-15 reps on each side.
6. Field goal post
Set up the body the same as the previous exercise. Holding your dumbbells, bring your bent elbows up to shoulder height in front of you. Open the arms up to a ‘field goal post’ position, keeping your elbows at shoulder height. As you open your arms, squeeze your shoulder blades together. Once you’ve made it to the field goal post position, keeping the elbows at shoulder height, drop the forearms down. Slowly lift the forearms back to the field goal and then close them in front of your face. Repeat 10-15 reps for three sets.