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Five Easy Moves to Great Arms

Exercise Articles & Tips

Firm arms look great in sleeveless tops and make everyday activities such as lifting groceries easier. Here is how you can get started strengthening arms you will be proud to show off.

Big muscles on an arm

1. Push-up.

This all around arm strengthener also helps your chest and abdominals. Lie with palms just out to the sides of your shoulders, fingers facing forward, elbows bent and pointing up. Slowly push your chest, hips, and thighs off the floor (your knees stay on the floor). Keep your head, neck, back and thighs in a line. Pause, then lower to just above the floor and push back up. (See also: Modified Push Up)

2. Shoulder Press

Shoulder Press Try the shoulder press exercise for sexy shoulders!

  • Stand with your feet hip-width apart.
  • Start with dumbbells at shoulder height, palms facing in, and the ends of the dumbbells pointing straight ahead.
  • Press the dumbbells straight overhead, then lower them back to shoulder height.

3. "No Rest" Dumbbell Curl

The dumbbell curl move builds that curvy shape on the front of your upper arms, the biceps.

  • Hold dumbbells with your arms down by your sides, palms facing forward.
  • Keeping your upper arm stationary, lift the right dumbbell up toward your right shoulder until your elbow is fully bent, then lower.
  • Do a while set with the right arm without resting. Then switch to the left.

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4. Lying Arm Extension

The lying arm extension is one for that trouble spot on the back of your arm; it works the triceps.

  • Lying on your back, hold a dumbbell in your left hand with your arm extended up.
  • Use your right hand to support your left arm.
  • Bending at the elbow, slowly lower the weight toward your head.
  • Keeping your upper arm stable, slowly raise the dumbbell. Do one set, then repeat with the right arm.

5. Wrist Extension

For stronger wrists and forearms, first sit yourself down in a chair with feet hip-width apart.

  • Hold a dumbbell in your right hand; place your forearm on top of your thigh, palm facing down.
  • Now slowly lift the dumbbell, bringing your knuckles up toward your arm. Your wrist and hand should be the only things moving.
  • Go as far as is comfortable, hold, then slowly lower.
  • Do one set, then repeat with left hand.

What to do:

Do one to three sets of 8 to 12 repetitions of each exercise.

Count at least three seconds to do the move. Hold for one second and then allow three seconds to return to start. Rest for 30 to 60 seconds between sets.

Use a weight that allows you to do at least eight repetitions. If you cannot, the weight is too heavy. If you can easily do 12 repetitions, it is too light.

Do two or three workouts a week but always allow at least one day of rest between workouts.

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Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.