As the weather heats up, tank tops and sleeveless shirts make it difficult to hide out-of-shape arms. Get rid of the flab with three firming and toning moves.
An overhead triceps exercise will firm up the backs of your arms. Meanwhile, a bicep curl works the front of the arms, especially when you add some resistance in the form of 5-pound dumbbells. As a bonus, uppercuts combined with squats will hit the front of your shoulders as well as your biceps — and the squat firms your legs and glutes, too.
Try setting a timer for 10 minutes, and see how many rounds of each set you can do in that time. This removes the rest between sets and will allow you to focus on stamina as well as strength.
Do each of these exercises 20 times for two to three sets at least three times a week for show-off-worthy arms!
Seated or standing, bend your arms and bring them both overhead, positioning them so that your elbows point to the ceiling. Hold onto a dumbbell with both hands and extend the arms upwards until your fists point toward the ceiling. Repeat 20 times.
Biceps curls with 5 lbs.
Stand with elbows next to your sides, holding a 5-lb. dumbbell in each hand. Slowly raise the weights by bending your elbows and bringing the dumbbells up towards your shoulders; pause, then bring them back down. Repeat 20 times.
Uppercuts in a squat
Stand in a squat position in a wide stance, toes pointed out at 10 o'clock and 2 c'clock. Hold 5-lb. dumbbells, one in each hand, with arms bent. Alternate bringing arms up into a “punching” motion for 20 or more reps each.
Add these exercises to a total body routine for summer-ready arms in no time!
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