It's shirt season! Five moves to tighten all areas of your arms
Set your arms in summer with these simple dumbbell moves
As the seasons change and the warmer months enter, it is only natural that we begin to wear less clothes and expose our arms and legs. So if you miss your arm day, now is the time to grab those dumbbells and work your upper limb muscles, not only to help sculpt and define, but also to help build lean muscle for bodybuilding and good health. All you need for the five movements below is a set of dumbbells. So you can do it at home or in the gym. Plus, the entire workout only takes 20-25 minutes, so you have no excuses!
Do the exercises in the order below. Aim for 10 repetitions of each movement, before taking a 30-second break. Then repeat the movement 10 times, resting for 30 seconds, then a final time, before moving on to the next exercise. Make sure to use a weight that will make the last reps a challenge... This shouldn't be an easy exercise, and if you want results, you should keep your muscles tensed with a weight that is a real challenge! If you are a beginner, aim for two sets per exercise and increase them gradually.
triceps extension
This movement is great for working the triceps, the muscles in the back of your arms. If the dumbbells are too heavy, use one dumbbell instead of both.
Start standing with your feet shoulder width apart. Place the dumbbells above your head and keep your arms straight. Keep your back and torso straight with your knees soft.
Slowly lower your weights behind your head, keeping your arms and elbows closed at the side of your head. Your arms are the only part that moves here.
Be careful not to blow your elbows too much. Once your forearms drop to your upper back, slowly extend your arms up again so that they are directly above your head. Go slowly through this movement.
Shoulder pressure
This works your shoulders and biceps.
Hold a dumbbell in each hand, close to your shoulders. Your palms should be facing forward and your elbows should be at a 90-degree angle. Again, keep your back and torso straight with your knees soft.
Using the strength of your shoulders, push the dumbbells up, hold in this position for 3 seconds, then slowly lower down to the starting position.
You can also do this by sitting on a bench with your back straight. In fact, you may find that you can use a slightly heavier weight when you are seated because the muscles that support your torso don't need to work as hard, and you can focus more on your arms.
Alternate Single Arm Lateral Raise
Work all of your shoulder muscles with this movement, as well as your front muscles. These are the muscles under your armpits that run along your ribs.
Stand straight with your feet hip-width apart. Hold a dumbbell in each hand at your sides.
Raise your left arm out to the side, up to shoulder height, making sure your upper arm and elbow are at a 90-degree angle with your body.
Pause here for 3 seconds, then slowly lower your left arm down. Repeat the process on the other side.
chest pressure
As the name suggests, this exercise works your chest muscles, but it also works your biceps and shoulders a bit.
Lie on a bench, making sure your head, neck, shoulders, and buttocks are firmly supported. The feet should also be pressed into the ground.
Hold two dumbbells above you, one in each hand, palms facing forward.
Slowly lower the dumbbells until your elbows are bent. Pause as the dumbbells come down to your chest. Then raise the dumbbells above you.
Remember that this is a chest press, not a face press, so keep the dumbbells away from your head.
curl arm
Really work your biceps with this basic movement.
Stand straight with your knees bent and your back and core flat. Hold a dumbbell in each hand, arms down at your sides.
Keeping your arms and elbows closed at the side of your body, bend your elbows and raise each dumbbell to shoulder level. Squeeze the biceps while doing this.
Then, slowly return to the starting position.