Do you want strong and sexy arms? You are not satisfied by your look, and you want some changes. There are several ways to tone your body and make it look perfect. Here in this article, you will find 7 exercises which will help you build your arms.
1. Dumbbell Rows
Take dumbbells in your both hands, bend your knees slightly and bring your torso forward at the waist. Keep your back straight and parallel to the floor. Then lift the dumbbells to your side and hold the position for several seconds. Then bring it back to the starting position. Repeat it ten times.
Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. For more info about push-ups, I recommend reading this article.
3. Dumbbell Biceps Curl
Take dumbbells in your both hands, keeping your elbows close to your torso. Then curl the weights while contracting your biceps. Lift the weights till they come at a shoulder level. Hold this position for several seconds and bring your arms back to the starting position. Do this ten times.
4. Triceps Dumbbell Kickback
You should place your left knee on the bench with your left-hand palm down on the bench in front of you. With your right hand take a dumbbell. Then raise your arm until it is in a straight line with your body, keeping your elbow tucked into your side and bent to a 90-degree angle. Extend your arm until it is in line with your shoulder. Keep this position for several seconds and then lower your arm in the starting position. Repeat it ten times.
5. Dumbbell Triceps Extension
Take dumbbells in your hand and stand tall. Squeeze your body muscles and then press the weight over your head till your arms are straight. After that, try not to move your upper arms, and bend your elbows to lower the weights behind your head until your forearms are at least parallel to the floor. Make a pause for few seconds and then return to the starting position. Repeat it 15 times.