Are you the type who always wanted that shapely sculpted arms? Then you have found the right spot! With the tips below, you are guaranteed of a well-toned arm in no time. Achieving toned arms comes as a result of engagement in physical exercises, and also changes in diet. The tips below are involved in exercising all the major muscle groups in your arms and shoulders.
- Concentration curls
This exercise is pretty much simple to do. You sit on a bench with your legs spread and a dumbbell held in proper position in your working hand. Lean forward a little bit, so that your arm the dumbbell is held in has its elbow aligned at the same position with the knee, not resting on it. You then swing your arms downwards towards the floor, and then back up to the shoulder in a set of 10. Repeat these steps on both hands.
- Dumbbell hammer curls
Still using a dumbbell, stand upright holding a dumbbell in each hand. Hold the dumbbells in a hammer position (from the name), with your arm bent to your shoulder and two ends of the dumbbell pointed upwards and downwards. Now, slowly bend your arm downwards to your side and then bring it back up to your shoulder. Repeat these steps at least 10 times.
- Close grip pushups
One of my favorites as it requires no equipment and can be done almost anywhere. This exercise not only tones your arms but strengthens your chest, abs and buttocks. Lie on the floor in a plank position and place your hands closer than shoulder width for a close hand position and make sure you are holding your torso up at arms’ length. Now, lower yourself towards the floor until your chest is about to touch it (inhale at this position), then press your upper body back up to the starting position (breath out as you perform this step). Repeat movement 10 times.
- Lateral raise
Dumbbells again! This exercise works the rear deltoids and improves the appearance of both the arms and upper back. Get two dumbbells in each hand by your side at arm’s length while standing with a straight torso. While maintaining the torso in a stationary position, lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward, and go up until arms become parallel to the floor (exhale as this step is performed), and lower the dumbbells back down slowly to the starting position as you inhale. Repeat movement 10 times.
- Traditional pushups
Pushups are great for toning your chest, shoulders and arms, reason why I sometimes refer to it as “all in one” exercise. Lie on your stomach, and use your arms to push yourself up onto your toes. Then slowly lower yourself towards the floor so that your arms are at a 90 degree angle. For better results, repeat steps at least 10 times.