5 effective exercises to tone your arms without doing bicep curls

Many girls forget to work on the muscles of their arms for some reason and this is in vain. As practice shows, pumping up arms is one of the most difficult tasks for women. So, we easily pump up our hips, legs and chest but the training of arms causes a lot of discomfort.

Experts say that this is natural. However, this is not the reason for refusing to do this training. It is clear that a girl with pumped up hips, legs and a tummy will look ridiculous against the backdrop of flabby arms.



Exercises for women’s arms are created taking into account the fact that the purpose of training is not to build muscles but to create the general tone of arms. For a workout at home it is ideal to perform exercises with small balls or dumbbells.

Look through these three exercises: Steeple, Butterfly and Figure 5. You should perform ten-fifteen repetitions of each exercise, then take a small break and repeat the routine two or three times.

Bent Over Double Arm Tricep Kickbacks

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Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.

Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.

Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

Seated Single Arm Overhead Dumbbell Tricep Extensions

Pin on Arm Exercises

Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.

Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.

Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.



Standing Dumbbell Bicep Curls

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Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.

Keep your elbows close to your sides.
Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.

Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.

Slowly lower the dumbbells to the starting position.
Repeat.

Seated Dumbbell Concentration Curls

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Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.

Use either arm to pick the dumbbell up and hold it with an underhand grip.
Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.

Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.

Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.

Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level. Hold for a count of one while squeezing your biceps.

Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.

Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Seated Tricep Press / Overhead Extensions

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Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.

Hold the dumbbell overhead with your arms fully extended. This is the the start position.

Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.

Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.

Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.