If you have trouble navigating your way around arm day, these 5 exercises below will be of use to you. You don’t need to life excessive weight or perform endless curls to achieve toned, strong arms. It’s important to focus on utilizing light and manageable weights rather than heavier weights in order to properly perform the exercises and to avoid injuring yourself.
1. Bicep Curls
How To: Stand up straight with a dumbbell in each hand. Your hands and elbows should face forward. Your upper arms should remain stable and be positioned close to your body. Curl the weights and slowly lower them down. Exhale on the curl and inhale on the way down.
2. Lateral Raise
How To: Stand up straight with a dumbbell in each hand. Start with your arms positioned by your sides. Slowly lift your arms out to the side until they’re parallel with the floor. You should not lift them so far up that they exceed your shoulder’s height.
3. Overhead Tricep Extension
How To: Stand straight with your feet shoulder width apart. Hold a dumbbell with both hands above your head, your elbows should be bent at a 90-degree angle beside your ears. Lift your arms straight up above your head and slowly lower them back down.
4. Dumbbell Front Raise
How To: Stand up straight with your feet shoulder width apart. Hold a dumbbell in each hand, your palms should be turned towards your body. Slowly raise one arm to shoulder height in front of you and lower it back down. Repeat with your other arm.
5. Tricep Dips
How To: Secure an empty bench. With your back to the bench, grip the end of the bench with your hands. Extend your legs directly in front of you. Your elbows should be at a 90-degree angle, slowly dip up and down.
6. Plank with Bicep Curls
How To: Start in the plank position with a dumbbell in each hand. Be sure to keep your body in a straight line, engage your core so you don’t sink down. Slowly curl one dumbbell toward your shoulder at a time. Lower it back down to the floor and repeat with the other hand.
