Move Your Arms! – Strengthen Your Muscles And Tone Your Skin!

If you are not a sports fan and hardly ever exercise, start strengthening your arm muscles gradually. Start with a light load and increase the number of repetitions each week and reach for heavier and heavier dumbbells.

Strong and strong arms are not only aesthetic. Yes, a slender and firm body is a dream of many of us, but the quality of life is also important. The stronger the muscles, the easier and more efficiently we perform various daily activities.

If you regularly exercise your arm muscles, you can easily lift shopping bags, hang curtains without pain, quickly knead the yeast dough … No matter what you do, your arms will be strong and ready to work!

Meet today with us the most effective exercises that will strengthen and tone your arm muscles. You can do them yourself at home or in the gym. The choice is yours!

Exercises for strong and strong arms

The first series of exercises is designed to strengthen and shape the beautiful muscles of the arms.

Biceps exercise with weights

Stand hip-width apart, straighten your back , grab the weights in your hands.
The palms should be facing up and the elbows should be as close as possible to the ribs.
Raise your arms forward and bring your hands down to your shoulders.
Hold this position for a few seconds and then return to the starting position. Do 20 repetitions.

Pull-ups on the stick

We will need a bar to perform the exercise.

The palms should point towards the torso and the arms slightly apart.
Hang from the bar, straighten your shoulders and back, then bend your elbows while pulling your torso up.
Do 10 repetitions.

French press with weights

Lie on your back on a mat, bench or ball . Rest your feet and back firmly on the ground. Bend your legs at the knees.
Grasp the weight with each hand and straighten your elbows at the level of your chest (so that the weights are touching).
Then bend your elbows, point your forearms back so that the weights pass over your head and are as close to the ground as possible.
Do 20 repetitions.

Diamond pumps (narrow pumps)

Get into a position like you would for traditional push-ups. However, instead of placing the palms on either side of the chest, place them just below the center of the chest in a triangle shape so that the thumb and forefinger touch each other (a diamond shape is formed).
Do 20 repetitions.

Spider curl

You will need a bench with a 40-degree slope to do this.

Rest your torso on the bench. Your straight arms should hang to the sides of the bench.

Grasp the barbell with both hands and point your palms upwards. Raise the barbell to shoulder height.

The biceps should not touch the bench at any time. Only the biceps should work.

Exercises to strengthen your arms

The whole series consists of exercises with the use of weights. If you exercise at home, you can use water bottles, bottles filled with sand, or canned food.

Bird flight with dumbbells

Stand astride. Straighten your spine. Grasp the weights in your hands.
Raise your arms up so that they form a 90-degree angle with your torso (so that your body becomes a cross).
Hold this position for a few seconds and then return to the starting position.
Do 20 repetitions.

Twenty-one

The name of this exercise is related to the number of repetitions performed.

Grab the weights in your hands (you can also use a bar) and straighten your arms in front of your chest.
The first part of the exercise is to raise your biceps so that they form a 90-degree angle with your elbows. Do 7 repetitions.
The second part of the exercise involves lifting the biceps up to shoulder height from the previous position. Do 7 repetitions.
The third and final part of the exercise involves lifting your biceps completely (from straight arms to touching your shoulders). Do 7 repetitions.

Side lifting of the weights

To do this exercise, lie down on your back on a mat or on the floor.

Grasp the weights and point your bent arms towards your chest (the weights should touch each other).
Bring your arms to the sides, keeping them bent at the elbows all the time.
Do 20 repetitions

Bending and straightening

This exercise consists of just two movements – flexing and extending the arms.

Grasp the weight with your right hand and straighten your arm freely along your body. Straighten your back.
Bend your arm at the elbow so that the weight touches your arm.
From this position, straighten your arm and point it upwards so that your arm touches your right ear.
Repeat 10 times, then do the exercise with your left hand.

Extending the arms above the head

Take a standing position and keep your back perfectly straight.

Take the weights in your hands and open your arms to the sides – so that your body takes the form of a cross.
Then bend your arms as if you would like to touch the ear with the weights. This is the starting position for this exercise.
From the starting position, raise your arms above your head so that the weights touch each other. Hold this position for a few seconds, then lower your arms.
Do 20 repetitions.

Reverse push-ups for triceps

You will need a bench or stairs to do this exercise.

Stand with your back to a bench or stairs. Rest your hands on the bench with your fingers pointing towards you. The elbows are bent, placed backwards. The legs should be straight and firmly resting his heels on the ground.

The exercise involves bending your elbow, thereby lowering your body down until your buttocks touch the floor. Try to keep the reverse pushups as precise as possible. The movements should be slow and precise.
Do 20 repetitions.