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A Guide to Strong, Toned Arms

Posted on: July 28, 2017 by Healthy Lives No Comments
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Summer is in full swing! Time to go sleeveless! Are you ready? If not, these exercises will help get your biceps and triceps in great shape.

Shoulder Press – 20 reps

Targets: deltoids (shoulders), triceps (back of the upper arm), biceps (front of the upper arm)

  1. Stand with feet shoulder-width apart, knees slightly bent, hips tucked under, holding a dumbbell in each hand.
  2. Bend elbows, bringing hands to shoulders, palms facing forward.
  3. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.

Arm Circle

Targets: deltoids (shoulders), triceps (back of the upper arm), biceps (front of the upper arm), back

  1. Stand with feet shoulder-width apart, knees slightly bent, hips tucked under, arms extended straight out to sides at shoulder height (parallel to the ground).
  2. Keeping shoulders down do 20 small backward circles then do 20 small forward circles.

 Push-Back – 20 reps

Targets: deltoids (shoulder)

  1. Stand with feet shoulder-width apart, knees slightly bent, hips tucked under, holding a dumbbell in each hand, arms straight down at sides, palms facing back.
  2. Lift arms straight back about 2 feet behind you; return to sides.

High V – 20 reps

Targets: deltoids (shoulders), triceps (back of the upper arm)

  1. Stand with feet shoulder-width apart, hips tucked under, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides.
  2. Slowly bend elbows to hips, palms facing body.
  3. Press back up into V.

Hammer Curls – 20 reps

Targets: biceps (front of the upper arm)

  1. Stand with feet shoulder-width apart and knees slightly bent, hips tucked under OR sit in upright position, feet flat on the floor, stomach pulled in tight.
  2. Grasp dumbbells with palms facing each other, arms hanging down at your sides.
  3. Bend the elbows bringing the dumbbells to the shoulder. Keep elbows close to sides throughout movement — don’t allow them to move forward. This exercise may be done one arm at a time.
  4. Return to starting position.
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About Healthy Lives

Healthy Lives is a unique approach to corporate wellness that helps employers improve their employees’ health and productivity and reduce healthcare costs through an unparalleled combination of deep clinical expertise, personal service and comprehensive solutions.

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