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Flipbook Version
It’s your constitutional right to “bear arms", so why not do it beautifully? And with spaghetti strap and tank top season in full gear, all you want to do is show off those arms in this unbearable heat. But wait, feeling a little embarrassed? You don’t have to anymore. With the following 5 simple arm exercises you can do at home, get prepared to wave goodbye to those embarrassing arms as you get your bloomin’ movin this summer…
You will need two: 3-5lb weights or you could use water bottles as weights
Bicep curls: while holding the two weights, standing with your feet shoulder width apart, with your knees slightly bent, hold the weights shoulder width apart to your sides with your wrists facing up towards the ceiling. Then bend your elbows as you curl the weights up towards your shoulders. Lower them down back to your original position and repeat. Can be done with single or double arms. (2 sets of 8)
Works your biceps (front part of your arm between your elbow and shoulder) and forearms (between your wrists and elbows)
Tricep pull: while holding one weight and standing with your feet shoulder width apart, with your knees slightly bent and your upper body slightly bent forward at the waist, hold one weight at your side with your arm slightly bent (with your fist facing the ground with hand parallel to your body). Placing your other hand on the top of your upper thigh on the opposite leg for support, pull your arm back until you make a 90-degree angle with your elbow. Lower back to the original position and repeat. (2 sets of 8 on each side)
Works your triceps (back of your arms) as well as your shoulders
Tricep Kickback: while holding one weight and standing with your feet shoulder width apart, with your knees slightly bent and your upper body slightly bent forward at the waist, hold one weight at your side with your arm slightly bent (with your fist facing the ground with hand parallel to your body). Placing your other hand on the top of your upper thigh on the opposite leg for support, pull your arm back until you make a 90-degree angle with your elbow and hold. Then here, bring your weight straight back and lower back to the 90-degree angle position. (2 sets of 8 on each side)
Targets your triceps (back of your arms) as well as your shoulders
Butterflies: while standing with your feet shoulder width apart, with your knees slightly bent, hold the two weights with your arms at about a 90-degree angle at about shoulder height where your fists are parallel to the wall (facing front). Then, still keeping your arms bent at a 90-degree angle, squeeze your arms in, with your fists facing toward each other. Bring your arms back to their original position and repeat. (2 sets of 6-8)
Works the back of your arms as well as your shoulders
Push-ups: lower yourself down to the floor or a mat. With your knees bent slightly shoulder width apart and your toes pointed up towards the ceiling, place your hands shoulder width apart with your fingers pointing forward and your arms slightly bent. While keeping your core tight and your back straight, lower yourself down towards the floor until your arms are at about a 90-degree angle. Push yourself up to your original position and repeat. (2-3 sets of 8)
Works the back and front of your arms (triceps and biceps) as well as your shoulders, back, and abs (tummy)
