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:
- 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.
- Without moving upper arms, bend elbows and bring weights up toward shoulders.
- Slowly lower the dumbbells back to starting position with control. That’s one rep.
Cactus Arms
Instructions:
- Start standing on the mat, feet hip-width apart.
- Bring elbows together and up so arms form 90-degree angles and elbows are at shoulder height.
- Keeping core stable, open elbows as wide as possible.
- Bring them together again. That’s one rep.
Upright Row
Instructions:
- Start standing with feet hip-width apart, with arms resting in front of the body and a dumbbell in each hand.
- Lift dumbbells by raising elbows until they reach chest level.
- Slowly lower them back down to the waist with control, and repeat. That’s one rep.
Lying Overhead Triceps Extension
Instructions:
- Lie on your back with knees bent and feet placed flat on the ground, about a foot from your butt.
- Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other.
- Slowly bend at the elbows to bring weights toward the floor, close to the temples.
- Pause, then, slowly extend your arms to bring the weights back overhead. That’s one rep.
Alternating Bent-Over Row
Instructions:
- Start with feet hip-distance apart, holding one dumbbell in each hand with palms facing each other.
- Hinge at hips, keeping head in line with the tailbone.
- Bracing core, pull the right elbow back until the right wrist is near the ribs.
- Lower with control to return to the start position.
- Bracing core, pull the left elbow back until the left wrist is near the ribs.
- That’s one rep.
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