2023-05-28 15:45:00
With the change of the season and entering the warmer months, it is natural that we start to wear less clothing and expose our arms and legs. So, if you’ve been skipping arm day, it’s time to grab those dumbbells and work the muscles of the upper body, not only to help sculpt and define them, but to help you build leaner, stronger, healthier muscles. All you need for the 5 exercises below is a set of dumbbells, so you can do them at home or at the gym. Also, the entire workout is only 20-25 minutes, so you have no excuse!
Do the exercises in the following order. Try to do 10 repetitions of each exercise and then a 30-second break. Then, do another 10 repetitions with a second 30-second pause and repeat one last time before moving on to the next exercise. Be sure to use a weight that makes the last couple of reps challenging… This shouldn’t be an easy workout; If you want results, your muscles must maintain tension with a challenging weight! If you are a beginner, try to do 2 rounds in each exercise and then increase.
1. Triceps Extension
It is a fantastic exercise to work on your triceps, the muscle on the back of your upper arm. If your dumbbells are too heavy, simply use one dumbbell instead of both.
- Begin standing with your feet shoulder-width apart. Hold your dumbbells overhead and keep your arms extended. Keep your back and core muscles straight and your knees loose.
- Slowly lower the weights behind your head, keeping your upper arm and elbows close to the side of your head. Here, the only part that moves is the forearm.
- Be careful not to stick your elbows out too far. When your forearms are level with your upper back, slowly stretch your arms up until they are straight above your head. Do this exercise slowly.
2. Shoulder press
This works your shoulders and yours biceps.
- Hold a dumbbell in each hand next to your shoulders. Your palms should face forward and your elbows should be at a 90 degree angle. Again, keep your back and core muscles straight and your knees loose.
- Using shoulder strength, push the dumbbells up, hold for 3 seconds, then lower them back to the starting position.
You can also do this sitting on a bench, with your back straight. In fact, you may find that sitting down you can use a slightly heavier weight, since the muscles that support your core won’t have to work as hard and you can focus more on your arms.
3. Alternate Single Arm Lateral Raise
Works all shoulder muscles with this exercise that will also strengthen your serratus anterior, that is, the muscle that is under your armpit and that runs through your ribs.
- Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides.
- Raise your left arm out to the side, up to shoulder height, making sure your upper arm and elbow are at a 90-degree angle with your body.
- Wait 3 seconds in this position and slowly lower your left arm. Repeat in the other side.
4. Chest press
As its name suggests, this exercise works the chest muscles and also train a little biceps and the shoulders.
- Lying on a bench, make sure your head, neck, shoulders, and butt are flat. The feet should also press once morest the ground.
- Hold two dumbbells above you, one in each hand, palms facing forward.
- Slowly lower the dumbbells by bending your elbows. For when the dumbbells come down to your chest. Then bring the dumbbells back over you.
- Remember this is a chest press, not an overhead press, so keep the dumbbells well away from your head.
5. Bicep curl
- Keeping your upper arms and elbows tucked once morest the side of your body, bend your elbows to lift each dumbbell to shoulder height. Squeeze your biceps as you do this.
- Then, lower the dumbbells back down to the starting position.
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#exercises #tone #areas #arms
