Easy Yet Effective Exercises To Get Toned Arms

New Delhi: Strong arms are always in season. We all have those trouble zones we’re self-conscious about and want to tone up. If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week.

Biceps Curl

Instructions:

1. Start standing with feet hip-width apart holding a pair of dumbbells at the sides. Palms should be facing forward with the back straight and chest upright.
2. Without moving upper arms, bend elbows and bring weights up toward shoulders.
3. Slowly lower the dumbbells back to starting position with control. That’s one rep.

Cactus Arms

Instructions:

1. Start standing on the mat, feet hip-width apart.
2. Bring elbows together and up so arms form 90-degree angles and elbows are at shoulder height.
3. Keeping core stable, open elbows as wide as possible.
4. Bring them together again. That’s one rep.

Upright Row

Instructions:

1. Start standing with feet hip-width apart, with arms resting in front of the body and a dumbbell in each hand.
2. Lift dumbbells by raising elbows until they reach chest level.
3. Slowly lower them back down to the waist with control, and repeat. That’s one rep.

Lying Overhead Triceps Extension

Instructions:

1. Lie on your back with knees bent and feet placed flat on the ground, about a foot from your butt.
2. Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other.
3. Slowly bend at the elbows to bring weights toward the floor, close to the temples.
4. Pause, then, slowly extend your arms to bring the weights back overhead. That’s one rep.

Alternating Bent-Over Row

Instructions:

1. Start with feet hip-distance apart, holding one dumbbell in each hand with palms facing each other.
2. Hinge at hips, keeping head in line with the tailbone.
3. Bracing core, pull the right elbow back until the right wrist is near the ribs.
4. Lower with control to return to the start position.
5. Bracing core, pull the left elbow back until the left wrist is near the ribs.
6. That’s one rep.