Have a little flab under the arms? Not really feeling the “wobbly” bits? As we approach the middle of the summer, we start wearing tanks as well as sleeveless shirts and dresses. Usually, simple exercises like bicep curls won’t be enough to tone your arms. You will need to commit yourself to more extensive and complex exercises that will work more than just your primary arm muscle. This will, however, help you burn more calories; therefore helping you shed your arm fat faster. After you try these arm workouts you will want to show off your sexy arms. So don’t freak out if you’re not ready to reveal your arms.
You should always warm up your body (specifically the arms for these workouts) before performing intense workouts. To warm up your arms you can do simple arm circles where you hold your arms straight out and rotate them in small circles. Alternate your warm up by, holding out your rotating arms on your left and right side and holding your arms out in front of your body while rotating them. Now, you’re ready for the arm workouts.
1. Reverse Fly - works shoulders and upper back - Stand with your feet side by side and knees slightly bend. Keep your back flat and bend forward while holding a dumbbell in each hand. Then, lift both arms/weights to the side as you squeeze your shoulder blades together. Lastly, slowly lower the dumbbells back down toward the ground.
2. Triceps Kickback with Dumbbells - works the triceps - Start off by placing your left knee and hand on a bench so that your hips and shoulders create a 90 degree angle along with your legs and arms. Then, while holding a dumbbell in your right hand, bend your right elbow to lift the dumbbell to the right side of your chest, then raise the weight behind you so that your arms is completely straight. Then, reverse these moves to get back into starting position. Once you’re done will all your reps on your right side, switch the dumbbell to your left hand and repeat these moves. Make sure that you are keeping your back flat and pull your abdomen in to keep your core tight while you are performing this exercise.
3. Bicep Curl + Overhead Press - works the biceps and shoulders - Stand straight up with your feet aligned directly under your hips while holding a dumbbell in each hand with your palms facing outwards, away from you. Then, bend your elbows as you bring the weights up to your shoulder. Now, you’ve performed the bicep curl. Next, make sure your abdomen is tucked in tight and keep your arms moving upward from your bicep curl and straighten out your arms above your shoulders. Make sure you keep your palms facing out all the way through. Lastly, bend the elbows, coming back to the end of your bicep curl and straighten out your arms as you go back into starting position.
4. Lateral Arm Raises - works the Deltoids - Stand straight with you feet aligned directly under your hips and hold a dumbbell in each hand so that your palms are facing inwards towards the sides of your body. Raise your right hand/weight up toward the ceiling until your arm is parallel to the floor. Make sure your palm is facing down towards the ground. Then, slowly bring your hand back down to the side and repeat with your left hand. Lastly, do both right and left arms at the same time.
5. Bicep/Deltoid Squeeze - works the Biceps and Deltoids - While sitting or standing, lift your weights up with your palms facing forward and elbows bent at a 90 degree angle. Make sure that you keep your shoulders down. Next move your arms towards each other so that your elbows meet in front of you. Then, move them back into starting position.
Breathing is very important in all of these exercises. As your arms move outwards and away from your torso, you should exhale. When you bring your arms back into your body, you should inhale. Each exercise should be repeated for 12-15 reps for three sets.