6 Moves For The Arms You’ve Always Wanted
Sick of sweating it out in long-sleeved dresses and bulky jackets when everyone else is going sleeveless? We don’t blame you. And with most of the country’s fitness emphasis on the belly, butt, and thighs, it’s no wonder we often forget about the part of our bodies that reveal themselves after a long winter first: our arms.
Here’s the good news: you don’t need to be a gym rat, or even in moderately good shape to embark on an arm toning regimen. In fact, your arms are a great place to start putting your New Year’s resolutions in place. Here are the top 6 moves to get you on your way to sculpted, sexy arms. Just try to keep the tank tops in your closet until spring.
This fundamental move is the gold standard for a reason. The dumbbell curve activates the entire bicep muscle, along with part of the shoulder and forearm. Start you’re your arms at your sides, a dumbbell in each hand, palms facing outward. Curl your arm toward your shoulder, exhaling, and bring your arm back to the start while inhaling.
Feeling tired? You can even do it sitting down—just be sure to use a chair or bench with a back that forces you to sit up straight, so as not to arch your back while you lift.
Watch a video on how to do a Dumbbell Curl from Fitness Magazine.
If you want to shape enviable upper arms, you’ll need to pay attention to your shoulders. The shoulder press works your shoulders and your triceps, or the under part of the arm that’s much of the root of the “trouble spot.” Start with dumbbells in each hand at your shoulders with palms facing out, elbows at a 90-degree angle. Exhaling, raise the dumbbells over your head until they are about to touch. Bring your hands back to start, inhaling. Make the move even more dynamic by adding in a rear lunge every time you raise the weights over your head.
Watch a YouTube video on how to do a Shoulder Press.
This move works your shoulders and biceps. Start by standing with feet shoulder width apart, a dumbbell in each hand with palms facing in. With arms straight (but not locked), raise weights in front of you, forming a v shape. Hold for a second, then return to start. Feeling extra motivated? Squat while you lift the weights for a total body burn.
Watch a YouTube video on how to do a Standing Dumbbell V Raise.
Give your regular push-up a tricep-sculpting boost with this variation: start on your knees with palms on a medium-sized medicine ball. Keeping your hands on the ball, extend your legs behind you so you’re in a push-up position. Inhaling, end your elbows and lower your chest toward the ball. Exhale and push yourself back to the start.
Watch a YouTube video on how to do a Propped-up Push-up.
Add these to your workout to target the entire back of your arms, from armpit to wrist. Start by sitting on the edge of a chair with your feet together. Place your hands on either side of you on the seat and bend your elbows 90 degrees, lowering yourself to the floor. Then, while exhaling, straighten your arms and return to start position.
Watch a video from Fitness Magazine on how to do a Chair Dip.
With a dumbbell in each hand, get into a comfortable plank position with feet a little wider than your hips. Bend your right arm and raise the dumbbell to your chest, pressing into your left dumbbell for balance. Lower the weight and repeat on the other side. That’s one rep. Want to make it harder? Add a pushup before each curl for a more advanced version of this exercise.
Watch a YouTube video on how to do a Dumbbell Plank.