8 arm sculpting exercises

Beautiful hands are no less important and attractive part of the female body, than the legs or a thin waist. Unaesthetic form of hands can spoil the whole impression of a beautiful figure. The main groups of the muscles of the hands are the bicep and triceps.

If the biceps is usually well developed. After all, almost all the load with the household work of hands falls on it, then the triceps becomes flabby and saggy without special study.

There is no way you can avoid strength training. The most optimal weight of dumbbells is average 1-4 pounds. Before starting the exercises, you need to learn one thing: if you want to increase the amount of muscle (which is unlikely for a woman), you need to stretch the muscle with weight, if you just want to strengthen the muscle, perform stretching after the strength exercise, already without weight.

All exercises are recommended to be performed in three approaches, starting from 8-10 repetitions and bringing their number up to 16. When 16 repetitions can be done at ease, you should increase the weight of the dumbbells by 0,5 pounds and start again with the minimum number of repetitions.

Now let’s get down to the exercises themselves. By the way, we did not mention yet that they are not time consuming at all. Just spare 15 minutes in the morning and your arms will say thank you for this workout session.

#1. Tricep Dip

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1. Place your hands behind you onto a chair, so that your fingers face forward.

2. Extend your legs and start bending your elbows.

3. Lower your body until your arms are at a 90-degree angle.

4. Lift your body back up until your arms are straight.

5. Repeat.

#2. Push-ups

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Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.

Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.

Straighten the arms, coming back to plank position.

This counts as one rep. Do as many reps as you can with correct form

#3. Shoulder Press

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1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

2. With your palms facing forward and your elbows under your wrists, position the dumbbells at your shoulders.

3. Push the dumbbells up and fully extend your arms.

4. Lower the dumbbells back down to your shoulders and repeat the movement until the set is complete.


#4. Tricep Extensions

Image result for Tricep Extensions with ball

Grab a set of dumbbells (pick a size that will fatigue your arms after 20 reps) and start by lying on your back.

With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.

Slowly lower both arms toward your head, bending your elbows at 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
Lift arms back up to starting position. This is one rep.

Complete three sets of 10 to 12 reps.

#5. Dumbbell Fly

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Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.

Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.

Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

Perform two to three sets of 10 to 12 reps.

#6. Wide Squat with Hammer Curls

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Just don’t make sense because of two inherent problems:

The weight used for at least one of the exercises is inappropriate. It’s either too much or waaaay too light.

Most people are not that good at one exercise at a time, let alone two, together, at the same time.

#7.Standing Two-Armed Bent Over Dumbbell Rows

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Lean forward and bend both knees, remembering to keep a flat back.

Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.

Slowly lower the weights back to the starting position to complete one rep.

Complete two to three sets of 10 to 12 reps.

#8.Side Shoulder Dumbbell Raises

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1. Grab a set of dumbbells and stand straight.

2. With your palms facing down, lift the dumbbells and raise your arms out to the sides.

3. Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position.

4. Repeat.