1. Incline Dumbbell Flyes
This move targets the chest and triceps. To perform, lie on an incline bench with a dumbbell in each hand. Lower the dumbbells to the sides of your chest, then raise them back up to the starting position.
2. Overhead Triceps Extensions
This exercise isolates the triceps. To do it, hold a dumbbell in one hand and raise it overhead. Bend your elbow and lower the dumbbell behind your head, then extend your elbow to raise the dumbbell back up.
3. Lateral Raises
This move focuses on the shoulders and traps. To perform, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise your arms out to the sides, keeping your elbows slightly bent.
4. Bicep Curls with Resistance Band
This exercise targets the biceps and forearms. To do it, attach a resistance band to a sturdy object. Hold the ends of the band in each hand and stand facing the object. Curl your arms up towards your shoulders, then slowly lower them back down.
5. Hammer Curls
This move engages the biceps and brachioradialis. To perform, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Curl your arms up towards your shoulders, keeping your elbows tucked in, and with your palms facing each other.
Tips for Effective Arm Workouts
* Use a weight that is challenging but allows you to maintain good form.
* Focus on contracting your target muscles throughout each exercise.
* Rest adequately between sets to allow your muscles to recover.
* Incorporate arm exercises into your workout routine 2-3 times per week.
By following these tips, you can effectively sculpt your arms and achieve the results you’re after.
Kind regards K. Lowery
