A pair of lean arms can complement your favorite sleeveless shirt or strapless dress. Developing tight arms involves increasing lean muscle in the upper body. An effective arm workout should include exercises that recruit the biceps, triceps and shoulders. You can build toned arms at home without the need for expensive exercise equipment.
Dumbbell Curls
Dumbbell curls recruit the biceps and core muscles. Stand with your feet shoulder-width apart and arms at your sides. Hold a dumbbell in each hand with palms facing upward. Curl the weights up toward your shoulders while the elbows remain close to the sides. Keep the abs tight and avoid arching your back. Slowly lower the dumbbells to the starting position without allowing the weights to swing. Repeat the motion for three sets of 15 repetitions.
Overhead Shoulder Press
The overhead shoulder press engages the deltoids, or shoulder muscles. Begin seated in a chair with a dumbbell in each hand. Lift the weights so the elbows are bent at 90 degrees and aligned with the shoulders. Face the palms forward. Press the dumbbells up and together over your head until the arms are extended. Lower the weights until the elbows are bent at 90 degrees, returning to the starting position. Repeat for three sets of 15 repetitions.
Lying Triceps Press
The lying triceps press stimulates the triceps and shoulders. Lie on your back with the knees bent and feet on the floor. Extend your arms directly over the shoulders with a dumbbell in each hand and palms facing inward. Lower the weights back until the elbows are bent at 90 degrees. Press the dumbbells up until the arms are straight, returning to the starting position. Repeat the exercise for three sets of 15 repetitions.
Modified Pushups
Modified pushups work the chest, triceps and shoulders while engaging the core muscles for stabilization. Start on the floor on your hands and knees. Place the hands on the floor in a diamond shape with the index fingers and thumbs touching. Lower the hips slightly so the spine is in a straight line. Lower the chest toward the ground. Press your body up slowly and return to the starting position. Repeat for three sets of 15 repetitions.
References
- BodyBuilding; 5 Arm-Blasting Workouts; Alex Stewart
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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