Tone your arms with the ultimate sculpting workout

Individually working your biceps, triceps and shoulders has myriad benefits. (Shutterstock)

Doing the right arm exercises can leave your upper body toned and strong and individually working your biceps, triceps and shoulders has myriad benefits.

Following these exercises will result in sculpted, toned arms so read on…

For this arm workout series, use anything between a 2kg to 5kg weight and perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets, three times a week.

Exercise 1: The reverse fly

Step 1: Grab a pair of dumbbells and stand with your feet a hip’s width apart with your knees bent.
Step 2: Bend forward at the hips and let your arms hang straight down from your shoulders.
Step 3: Raise both arms out to the sides as you squeeze your shoulder blades together.
Step 4: Return to start and repeat.

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

Exercise 2: Biceps curl

Step 1: Hold a pair of dumbbells at your sides, palms facing forward and keep your back straight and chest up.
Step 2: Without moving your upper arms, bend your elbows and curl the weights toward your shoulders.
Step 3: Slowly lower the weights back to the starting position, straightening your arms completely and repeat.

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

Exercise 3: Lying triceps extension

Step 1: Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other.
Step 2: Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head.
Step 3: Pause, then lift the weights back to the starting position and repeat.

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)


 

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Last Update: Wednesday, 20 May 2020 KSA 09:48 - GMT 06:48
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