You can get rid of extra inches on your arms with these 4 exercises

We all want our arms to look fit and sporty especially when we wear a shirt, or a dress. However, unfortunately it might be extremely difficult to make your arms look that way since your biceps and triceps can be hidden under a layer of fat.

Today we want to share some useful tips which might help you to make your arms fit. We are not going to give you just a list of exercises for an effective home workout. We will tell you how else you can keep your arms fit. Sign up for a swimming class, take a pilates class every week, train your hands, when waiting in a traffic jam by squeezing your helm, stay in a plank at least for a minute every morning.

#1. Commando Rows

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– Place two dumbbells or kettlebells on the floor about shoulder width apart. In a push up position, place your hands on the grip section of each bell for support. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.

– Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Hold for a count of one. Your breathing should remain constant throughout the movement.

– Lower the bell to the floor and without pause, then repeat the movement with your other arm. When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.

#2. Lying Chest 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.

#3. Bent Over Double Arm Tricep Kickbacks

Tricep Kickbacks: How-to, Benefits, and More

– 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.

#4 Pullover

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– Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.

– With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.

– Bend the elbows and lower the weights to either side of your head.

– Extend your arms to return to the starting position.