5 BEST EXERCISES FOR YOUR FITTEST ARMS! JUST STAYING AT HOME!

We put together 5 moves to target the arms.

All moves are performed with a high rep count and low to medium weight, e.g. 20-40 reps or until fatigued. Ready, set, go!



1. ALTERNATING BICEP CURLS (TARGETS BICEPS)

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Grab a pair of 5-15lb dumbbells. Set your feet in a split stance position for more body control.
Keep your arms straight in front of your body, hands resting on thighs, palms facing up.
As one arm curls up to towards the shoulder, the other arm recovers straight down back to the thigh.
Lock your elbows into your rib cage to prevent the upper body from swinging.

2. ARNOLD PRESS (TARGETS SHOULDERS)

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1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Position the dumbbells at your shoulders, with your palms facing your body and your elbows bent.
3. Push the dumbbells up, rotate your palms outward, and fully extend your arms.
4. As you lower the dumbbells back to the starting position, rotate your palms inward.
5. Repeat until the set is complete.

Face forward, keep your back straight, open your chest, and exhale as you push the dumbbells up and rotate your palms. Give back support by engaging your core, maintain your hands shoulder-width apart and keep your elbows under your wrists.



3. TRICEPS KICKBACKS (TARGETS TRICEPS)

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Grab a pair of 5lb-15lb dumbbells. Set your feet under your hips with a slight bend in the knees.
Hinge from your hips and tilt chest over thighs.
Bring the dumbbells up to your ribs, elbows bent and pointed straight up to the ceiling. Straighten your arm backwards, creating a straight line from shoulder to hand and recover dumbbells back into your ribs.
This can be performed with both arms at once or alternating right to left.

4. LATERAL CURLS (TARGETS BICEPS, TRICEPS, SHOULDERS)

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Use a pair of 3-10lb dumbbells. Set your feet in a split stance position for more body control.
Raise your arms laterally to shoulder height and hold with palms facing up. Bend at elbow and curl the dumbbell towards your shoulder, then recover back out to a lateral raise.
This can be performed with both arms at once or by alternating right to left.

5. TRICEPS DIPS (TARGETS TRICEPS, SHOULDERS)

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Starting Position
Sit on a chair or step. Grasp the front edge of seat near thighs. Walk feet forward until hips are slightly bent, legs straight, arms extended (don’t lock elbows). Keep feet hip-width apart.

Action
INHALE: Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much.)

EXHALE: Press up until elbows are straight, but not locked.

Special Instructions
Keep weight on your heels (toes up toward ceiling).

Muscles Worked: Triceps