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December 5, 2023

Most Effective Arm Workouts

Posted In: Fitness & Wellness

If you wear long sleeves on the hottest day of the year, you probably should consider arm workouts. People who wear long sleeves in the summer are often ashamed of their arms. Whether you have skinny arms, fat arms, or upper arms that flap in the wind, These arm exercises can help you build and tone your muscles. Our personal trainers can provide an entire program to transform your body so you’ll want to dress in short sleeves all year long.

Work your biceps with dumbbell and hammer curls.

Start the dumbbell curl with your arms to your sides holding a dumbbell and your body straight. Your palms should be facing forward. Keeping your upper arms still, raise your forearm, bending it at the elbow, as you contract your biceps. Bring the dumbbell to shoulder level, hold it, then lower your forearm. To do a hammer curl, you maintain the same position. The only difference is that your palms face inward.

Do bodyweight exercises.

You can sculpt your arms and the only weight you’ll need is the weight of your body during bodyweight exercises. Push-ups and the inactive counterpart, the plank, build arm muscles by fighting the force of gravity and lifting or holding your body. Doing push-ups with your hands held closer and touching can help work the upper arms and tone them, eliminating bat wings. If you place your hands wider than your shoulders, it tones the shoulders and the triceps. At the traditional shoulder width, it works the triceps and small forearm muscles.

Use tricep kickbacks to work the upper arms.

You’ll need a dumbbell in each hand to do a tricep kickback. Start with your arms to your side bent at the elbow with palms facing each other. Slightly bend your knees. Bend forward at the hips until your upper body is parallel to the floor, keeping your spine straight. Straighten your arms, keeping your upper arm still. Pause, then return the arm to the starting position. Doing a few sets of 10 or 15 can tone your arms quickly.

  • Punch your way to toned arm muscles. You don’t need a partner or a punching bag. Throwing air punches will do the job. Hold weights as you punch for better results.
  • Lift something heavy! Maintain good posture lifting with your legs, not your back. Make your exercise useful by cleaning a room, and moving furniture to clean every inch.
  • Do you work at a desk all day? You can still build muscles at work. Sit on the edge of your chair with your legs extended and holding the sides of the chair. Lift your body up and forward. Lower your body slowly down in front of the chair until your elbows are at a 90-degree angle. Return to the sitting position.
  • If you don’t have access to weights and are tired of bodyweight workouts, consider using resistance bands to build and tone arm muscles. Resistance bands are inexpensive and they don’t require much space to store.

For more information, contact us today at Prime Fitness Studio