Get perfect arms with the best 8 exercises

Very often we decide to neglect our arms when it comes to losing weight or exercising. To tell you the truth that is not a very wise idea. Since, if your body can be all toned up when it comes to sloppy arms – there is no excuse.

Just a look in the mirror whilst wearing a sleeveless dress will prove our point. Of course we couldn’t stand aside and let you suffer.

We have gathered the most effective exercises to make your arms look perfect no matter where you go or what you wear. In case you are interested get used to carrying out the exercises below and see the stunning result in no time! Do not thank us!

#1. Alternating Knee-ins

Mountain Climbers / Alternating Knee-ins – Raedy Performance

– Place your hands flat on the floor, shoulder width apart. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor. Your body should be in a straight line, with your weight supported on your hands and toes only.

– Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.

– Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition. Continue alternating in this manner for the desire amount of time.

#2. Cross Body Mountain Climbers

Image result for cross Body Mountain Climbers"

– Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.

– Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)

– Contract the core and return the leg to the starting position. Alternate between legs.

#3. Pull-ups

Image result for Pull-ups"

– Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.

– Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.

– Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.

#4. Bench Tricep Dips

Image result for Bench Tricep Dips"

– Sit on a chair with your hands either next to your hips or slightly under the hips. Lift up onto your hands and bring your hips forward.

– Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.

– Push back up but don’t lock your elbows and repeat.

#5. Bent Over Double Arm Tricep Kickbacks

– 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.

#6. Tricep Dumbbell Kickbacks

Tricep Kick Backs • Julie Lohre

– Start by standing to the right of a flat bench with a dumbbell on the floor to your right. Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.

– Pick up the dumbbell with your right hand using an overhand grip. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.

– Extend your arm using your triceps to lift the weight until it is level with your shoulder. Hold for a count of one while squeezing your tricep.

– Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat. Complete the set for your right arm before changing stance to work your left arm.

#7. Single Straight Leg Dumbbell Deadlift

Image result for . Single Straight Leg Dumbbell Deadlift"

– Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.

– Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.

– Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.

#8. Dumbbell Squat Clean and Press

Image result for Dumbbell Squat Clean and Press"

– With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.

– Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.

– With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.

– Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.