Now that summer is almost here, the tank tops and sundresses are coming out in full swing. What better way to start off the summer than to show off newly-sculpted arms. If you don't have time to spend lifting weights at the gym to prep for tank top season, don't sweat it! With these simple arm exercises, all you need is 10 minutes a day and a set of free weights. If you don't have free weights, get creative and find objects around your home to lift. Grab your weights and wave goodbye to arm flab!
Don't be worried if you find that tricep exercises are harder than bicep exercises. For most people, triceps are not used as much on a daily basis, so they are not as strong. Start off with a smaller weight (anywhere from 5-8 lbs.) until you are able to perform at least 8 reps. If you find yourself being able to lift more than 15 reps fairly easily, then move up a few pounds to make sure your muscles are being properly challenged. Your arms should "feel the burn" after each set.
How Should I Organize My Workout?
You can perform arm exercises up to three non-consecutive days a week. Taking a day or two off in between exercises will help your muscles recover, which will lead to a better workout during the next session. There are a few options for getting the most out of these arm exercises.
* Perform 1 set for each arm (tricep AND bicep) exercise every other or every second day. * Perform multiple sets (2-3) for one type arm exercise (tricep OR bicep).
Tricep Exercises
Kickbacks - For this exercise, you can do one arm at a time and use heavier weights or you can extend both arms at the same time, which will involve more lower back stabilization.
1. Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back. If you have lower back problems, do one arm at a time. 2. Begin the movement by bending the arms and pulling the elbows up to torso level. 3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. 4. Bend the arms back to starting position and repeat for 10-16 reps.
Lying Triceps Extension - Lying down creates a greater challenge since you're working against gravity.
1. Lie on the floor or a bench/stability ball and extend the arms straight up over the chest, palms face in. Use light-medium weights. 2. Bend the elbows and lower the hands until they're next to the ears, elbows at about 90-degree angles. 3. Squeeze the triceps to straighten the arms without locking the joints. 4. Keep the elbows steady throughout the movement, only moving the forearms. 5. Repeat for 1-3 sets of 10-16 reps.
One-Arm Tricep Pushups - This is a great challenge for experienced exercisers. Avoid the exercise if you have any shoulder or elbow problems.
1. Lie on your right side with the knees bent and the hips stacked. 2. Wrap the bottom arm around the waist and place the left hand on the floor in front of you. 3. Fingers should point towards the right. 4. Contract the triceps to push the body up and off the floor, straightening the left arm as much as you can without locking the elbow. 5. Lower a few inches and continue pushing up and down for 8-12 reps, and then switch sides.
Bicep Exercises
Bicep Curls - This is a classic bicep exercise that never fails to strengthen and slim down arms.
1. Stand with feet about hip-width apart, holding medium-heavy dumbbells in front of the thighs. 2. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders. 3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. 4. Slowly lower the weights, maintaining a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle) 5. Repeat for 1-3 sets of 8-15 reps.
Concentration Curls - Like the name implies, this exercise works the heart of the biceps.
1. Sit or kneel and hold a dumbbell in the right hand. 2. Bend forward and prop the right elbow against the inside of the right thigh. 3. Contract the bicep and curl the hand towards the shoulder without moving the elbow. You don't have to touch your shoulder. 4. Lower all the way down (keep a very slight bend in the elbow to keep tension in the biceps) and repeat for 1-3 sets of 8-16 reps on each side.
Hammer Curl - Although similar to a bicep curl, the differences is in the form. For this exercise, the free weight should be held so that the top, flat part of the weight faces toward the ceiling or so the weight hangs vertical. Your hands are rotated in with palms facing your body.
1. Stand with feet about hip-width apart, as you hold medium-heavy dumbbells in front of the thighs. 2. Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders. 3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. 4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle) 5. Repeat for 1-3 sets of 8-15 reps.
A. Evans is a writer and editor for FitandFabLiving. Sign up for free newsletters to receive all the latest health, beauty and fitness tips delivered straight to your inbox!
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