12 Exercises To Sculpt Strong Arms


6. Lateral Plank Walk


Whitney Thielman

Start in high plank with shoulders above your wrists and abs tight.
Step right foot and right hand to right side immediately following with left foot and left hand. Take a few “steps” in one direction, then walk in the opposite direction.

7. Tricep Dips


Whitney Thielman

Sit on the ground with your legs in front and your back up against a box or step. Place your palms on the box or step behind you, fingers facing forward.
Straighten your arms to lift your legs and butt off the ground, then bend your elbows to lower back down (without letting your butt touch the ground). Keep your heels on the ground, and make sure you keep your elbows directly behind your body during this exercise.


8. Dumbbell Hammer Curl to Press


Whitney Thielman

Stand tall with your feet hip-width apart and a weight in each hand with your palms facing in.
Curl the weights to yours shoulders.
Then press the weights overhead.



9. Overhead Triceps Extension


Whitney Thielman

Stand with feet shoulder-width apart. Hold the middle of a dumbbell in both hands behind your neck, elbows bent and pointing towards the sky, upper arms by your ears.
Without moving your upper arms, extend your forearms above your head. Keep your shoulders down and core tight.
Lower your forearms to the starting position.


10. Diamond Push-Up


Whitney Thielman

Start in high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
Bend elbows to lower your torso toward the ground to do a complete push-up.
If it’s too tough, lower your knees.



11. Bicep curls


Whitney Thielman

Stand with feet hip-width apart and a weight in each hand with your arms by your sides.
Keep your elbows next to your torso and curl the weights up to meet your shoulders.
Slowly lower them back down.


12. Elevated Push-Up


Whitney Thielman

Start in high plank with your hands resting on a low box, bench, step, or couch.
Keeping your elbows close to your torso, bend your arms and lower your chest to meet the top of the box.
Be sure to keep your core tight and spine long. Then, push through your palms to straighten arms.
Source : www.self.com