Top 7 Arm Exercises

Workouts can be difficult and can take some time till you get the wanted result. Perhaps one of the hardest workouts is for the arms, because they take longer time to define nice muscles. It doesn’t matter if you are a man or a woman, the following workouts are suitable for everyone. The result would be well shaped arms without fat. The following Arm Exercises are very popular among man and women who practice the Pilates exercise, Yoga and beginner fitness. Keep in mind that if you have never worked out before, you are a beginner, so do not go in extremes because you may hurt your muscles. The following workouts are not complicated, but you should be careful. Remember to stretch well you arm muscles after you finish working out because that way you won’t feel pain the following day.

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#1. Push downs

Sit down on the floor and place both your hands behind your torso. Raise yourself on your heels and start pushing your body up and down. The body remains firm and straight, your knees as well. Your arms muscles work out perfectly. You can try push up and down for 8 to 12 times. If you want to learn more about how to get bigger triceps with pushdowns check out xboomfitness.com for more information.

Push downs
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#2. Shoulder weight workout

Stand tall with your legs open in the width of your hips, not more. Take two weights in your hands and hold them firmly. If you’re a beginner, please do not lift weights bigger than 2 kilograms. Raise your arms slowly and don’t lift higher than your shoulders. This workout is best for your triceps and your biceps. Remember to inhale each time you raise your weights. Repeat for 8 times if you’re a beginner.

Shoulder weight workout
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#3. Pulates ball underarm workout

If you have a Pilates ball you will easily do this exercise. Put your ball under your arms; preferably under your elbows (see the photo). Raise your body slowly in a planking position and rest yourself over the ball, keeping your feet touching the ground only on your toes. Stay in this position for about 15 seconds then rest. Breathe normally during the planking. Hint: you can do this exercise with a weight too, or simply use a small ball you own.

Pulates ball underarm workout
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#4. Push-ups

Yes, they are perfect for your back muscles andt for your arms and abs as well. You can do the well known, so called man push-ups, but if you find it hard, place your knees on your exercise mattress and try to do these so-called women push-ups. Your spine and your behind should be in a same line and firm. Behind must never be raised above your spine. Repeat 8-10 times.

Push-ups
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#5. Cat position arm weight workout

Position yourself on your exercise mattress on your arms and knees. Hold a weight in your right arm (like on the photo) and in that position start pulling the weight towards your chest. Your back is straight, and your neck and head are too. Repeat with your other arm.

Cat position arm weight workout
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#6. Triceps weight workout

Stand still with your feet open in the width of your hips. Lower your legs in your knees and keep yourself in this position during the entire exercise. Hold your weights in your hands and bend your arms in the elbows. Easily, start lifting the weights towards your torso. Inhale every time you lift and exhale every time you low your arms down. This exercise is best for your biceps. Repeat eight to ten times. Once you gain more strength, you can do two to three series of this exercise.

Triceps weight workout
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#7. Planking

Position yourself on your exercise mattress on your palms and your toes. The position is very similar as if you were going to do the pushups, but you will stand still. Firm your entire body – your stomach muscles, your legs and behind muscles as well as your back muscles. Your entire body works and your arms are getting a wonderful firming workout. The planking is amazing for the entire body and you can practically workout only by planking and get good results. Count to 16 slowly and do not forget to breathe. Your muscles on your legs and on your stomach will shake, but that would mean that they are active. Once you are done, take a good break, lie on the floor and breathe slowly. If you feel that you can do another session, repeat the same action for 8-16 seconds.

Planking
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