Keep your elbows close to your torso and rotate the dumbbells so the palms of your hands are facing … Do this workout 2 times a week. Keeping upper arms by your ears and hands at the top of the bar, bend elbows to lower the weights slowly behind your head. If you liked this post, you'll love my newsletter! Complete 12 reps then continue to your next exercise. Stand with your feet hip-width apart, holding a weight in each hand with your arms in front of your body, palms facing you. It's free. Crank out the below arm toning exercises two to three times a week. I have a free resource library stocked with printable PDF’s. This is your start position. Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm is now facing upward. Hold your weights down together in front of you. When you finish all six moves, rest for 60 seconds, then repeat three times for a total of four rounds. Arm strength involves many factors and muscle … You can either incorporate them into full-body or upper-body workouts, or dedicate a few sessions per week to arm workouts with weights. Your best bet is to incorporate a ~variety~ of arm exercises into your workouts regularly. Incorporate this five-minute arm workout in your weekly routine every other day to allow the arms time to rest and repair. How to: Start standing with feet hip-width apart holding a dumbbell in each hand. That's one rep.Complete 12 reps then continue to your next exercise. Pause, then straighten arms, returning to start. Brooke Burke: Strength & Conditioning Advanced 18 Minute Arm Toning. Each letter is a rep. How to: Lie on back with knees bent and feet placed flat on the ground. This is your start position. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. Slowly bend left arm and lower it to the side, until left elbow touches the ground. This is you start position. Your email address will not be published. Hold this pose for 1-2 seconds. Small-but-mighty dumbbells make it possible to work all of your arm muscles—think your delts (shoulders), biceps (fronts of your upper arms), and triceps (backs of your upper arms)—from pretty much anywhere, whether it's at the gym or in your bedroom. I live unapologetically in yoga pants and coffee makes my world go round. Stand holding dumbbells. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Lower body down until elbows form 90-degree angles. Bend knees and lower down until the right knee almost touches the floor. First, warm up with some light cardio and arm stretches. You can knock them out 1 at a time by doing each 4 times or do 1 through 6, 4 times. But all you need to sculpt some seriously strong muscles is a pair of dumbbells and 15 minutes. Dumbbell Arm Exercises GOAL POST PRESS. Lift dumbbells by raising elbows until they reach chest-level. That's one rep. Required fields are marked *. That's one rep. How to: Lie on back with knees bent and feet placed flat on the ground, about a foot from butt. Raise both arms out to the sides with elbows slightly bent and squeeze shoulder blades together. The 8 Best Tricep Exercises For Women. 3 sets of 10-12 repetitions Arms … That's one rep. With control, bend arms and lower them to sides until triceps touch the floor (dumbbells will still be raised over wrists). If you are serious about wanting to increase and grow your arms, then the hammer curl is a must, using this … 14 Dumbbell Exercises For Seriously Toned Arms 1. Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other. Stand with a dumbbell in each hand, with your palms facing away from you. How to: Lie on back with knees bent and feet placed flat on the ground, about a foot from butt. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep. Why trust us? The brachialis is located on the outside of the arm, right next to the bicep. When you finish all six moves, rest for 60 seconds, then repeat three times for a total of four rounds. Slowly and with control, write your name in the air. Stand up straight with your feet hip-width apart. But hey, since you’re here I’ll show you how to get rapid results… even if you love food and have a love/hate relationship with exercise like me. 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