Strong arms are an important asset for any woman. They not only look great but also allow you to safely lug around grocery bags and kids, often at the same time. If you are constantly fighting tired and flabby arms, try incorporating dumbbell exercises into your routine. Dumbbells provide resistance and allow for enough versatility to strengthen and tone your arms.
Alternating Chest Press
The alternating chest press develops strength in your chest and arms while also working your abdominal muscles. Lie face up on an exercise bench or the floor with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your palms in and your arms extended above your chest. Stabilize your back and abdomen and then bend your right elbow to lower the weight to your chest. Press the dumbbell back up by straightening your arm, and then bend your left elbow to lower the other weight to your chest. Continue to alternate your arms at a steady pace for 10 to 15 repetitions per arm.
One-Leg Shoulder Press
The one-leg shoulder press targets your shoulder muscles. By balancing on one leg, you also recruit the stabilizing muscles of your leg, back and abdomen. Stand with your feet slightly apart and hold a dumbbell in each hand at shoulder level. Contract your core, straighten your back and transfer your weight to your right leg. Pick your left foot off the floor. Maintaining this position, press the weights overhead by extending your arms and then lower the weights back to your shoulders. Complete 10 to 15 repetitions and then balance on your left leg to repeat the exercise.
Renegade Row
The renegade row works the muscles of your back and posterior shoulders as well as your obliques. Stand with your legs hip-width apart and hold a dumbbell in each hand with your palms in. Pull your belly button in, stabilize your abdomen and straighten your back. Slightly bend your knees and lean your torso forward while keeping your back straight. Allow your arms to hang toward the floor. With your ab muscles tight, bend your right arm and pull the weight toward your chest by pulling your elbow back as far as possible. As you pull back, twist your torso slightly to the right to contract your obliques on that side. With control, lower the weight and repeat the movement with your left arm, remembering to twist to the left. Continue to alternate arms at a steady pace until you complete 10 to 15 repetitions with each arm.
Hammer Curls
Hammer curls develop your biceps muscles, giving you toned and shapely arms. Stand with your legs shoulder-width apart and hold a dumbbell in each hand with your palms in. Straighten your back, tighten your abdominal muscles and lower into a partial squat. Keeping your back straight, bring the dumbbells together in front of your hips so that they are almost touching. Maintain this position and then curl the weights toward your chest by bending your elbows. With control, lower the weights back down. Complete 10 to 15 repetitions.
Reverse Arm Extension
The reverse arm extension will strengthen your triceps muscles on the back of your arm. Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing back. Tighten your core, straighten your back and lower into a partial squat. Maintaining this position, keep your arms straight and push them back as far as you can. Bring the weights back to the front but only as far your glutes. This will keep the triceps contracted the entire time. You should feel the muscles in the back of your arm working. Complete 10 to 15 repetitions.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ShapeFit: Standing Two-Arm Dumbbell Press
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