Stand with your feet shoulder-width apart and hold dumbbells in each hand with your palms facing forward.
While arm exercises help strengthen muscle groups like the triceps and biceps, they also target other crucial areas, such as the core and back muscles.
Are you tired of dealing with flabby arms and eager to achieve toned, eye-catching arms? Many people struggle with excess arm fat, but with the right exercises and a healthy lifestyle, you can transform flabby arms into a display of strength and definition. Interested in discovering exercises that will help you achieve those perfectly sculpted arms? You're in luck: there are effective workouts that can help you achieve your goal.
Below are five effective exercises to work your arm muscles and achieve toned and defined arms:
Bicep curls:
Stand with your feet shoulder-width apart and hold dumbbells in each hand with your palms facing forward. Bend your elbows and raise the dumbbells toward your shoulders, squeezing your biceps. Slowly lower the dumbbells and repeat this routine for at least 10 reps.
Lateral Raise:
Another effective exercise for achieving toned and defined arms is the lateral raise. To perform this exercise, start standing with your feet parallel to your hips. Hold a dumbbell in each hand and slowly raise them out to the sides, keeping your core engaged. Gradually lower the weights and repeat for at least ten repetitions.
Triceps Extension:
Now, let’s explore another exercise that focuses on the back of your arms. For this workout, which requires some balance, you can also choose to perform it lying on a bench if necessary. Start by holding dumbbells in each hand and raise them above your head, making sure your elbows stay close to your ears. Slowly lower the dumbbells back to shoulder height and then extend your arms back up to the starting position. Use a light weight and focus on the number of reps you can do before taking a break.
Lizards
Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, keeping your elbows close to your sides. Return to the starting position. If necessary, you can modify the exercise by performing it on your knees.
Wrist rotation
As part of your warm-up routine, sit comfortably and stretch your arms out in front of you. Make a fist and then rotate your wrists clockwise and counterclockwise.
Shoulder rotation
Another effective warm-up exercise to strengthen your arms and shoulders is the shoulder rotation. Touch your shoulders with your fingers and rotate your elbows clockwise and counterclockwise.
While arm exercises help strengthen muscle groups like the triceps and biceps, they also target other crucial areas, such as the core and back muscles.
