Are you ready to give your arms a little more attention to get them into shape? We have rounded up the best simple exercises that you can do at home or the gym.
If your goal is to boost your upper body strength, don't ignore your arms! Strong arms mean that you can easily lift your luggage, play sports, and improve your bone health. Plus, having strong-looking arms can improve your body image and make you look attractive.
Bicep curl
The bicep curl is one of the uncomplicated arm strengthening exercises to start with. While holding weights in each hand (dumbbell, barbell, bottles of water), stand with your feet shoulder-width apart.
With the weights at your thigh level, your palms facing forward, and elbows fixed to your hips, lift the weights high up to your shoulder level. Slowly reverse the curl and repeat. Perform 8-10 bicep curls, rest and do another two sets. Try not to go too fast when doing bicep curls. Focus on maintaining the proper form and smoothly lifting the weights. This exercise can be done standing or sitting on a bench.
Hammer curl
The hammer curl is similar to the bicep curl as they both target the muscles in the upper and lower arm. Like the bicep curl, this exercise can be done with a dumbbell and is always a great addition to your upper body workout routines.
With a dumbbell in each hand, stand with your legs straight and your knees aligned. Lower your hands to your sides with your palms facing your body and your elbows fixed to your sides. Then lift the dumbbells to your shoulders. Take your time lowering your arms and repeat the motion 8-10 times. Rest for a few minutes, then do 2- 3 sets.
Concentration curl
According to experts, the concentration curl is considered the most effective exercise for strengthening and isolating your biceps.
Sit on a bench or chair, lean forward slightly with your legs apart. Pick a dumbbell with your right hand while resting your elbow on the inside of your right thigh, then slowly curl the dumbbell towards your shoulder. Pause for two seconds, then slowly return to your starting position. After completing a set with your right arm, do the same with your left.
Overhead extension
You only need one dumbbell at a time to perform this exercise. This exercise is good for strengthening the triceps muscles. This exercise should be done while sitting on a bench or standing.
While sitting or standing with your back straight, grab a dumbbell with both hands around the handle. Lift the dumbbell above your head to attain the starting position. Gradually lower the dumbbell towards the back of your head while bending your elbows. Slowly return the dumbbell to its starting position and repeat the movement.
Wide curl
Stand with your feet apart and your arms at your side while holding a dumbbell with both hands. Turn your palms away such that they are facing away from your body. While keeping your elbows pressed against your waist, lift the dumbbells towards your shoulders. Slowly return to your starting position and complete 8-10 reps and 2 sets.
