Shiny dumbbells, barbells and weight machines make it possible for you to tone up create sleek, sexy arms. They also come with a hefty price tag. You do not need to go to these extremes for obtaining the arms that you desire. According to Mayo Clinic, using milk jugs is a low-cost way to do upper body exercises. Your goal is to balance out your biceps and triceps. The biceps are on the front of the arms and the triceps are on the back.
Step 1
Adjust the weight of your jugs. A full, gallon jug weighs about 8 lbs. when you buy it. Empty the jug and fill it with a more dense substance like sand or fine gravel to get more resistance. Use a funnel to add the substance and place the jug on a scale to find an accurate weight.
Step 2
Execute a set of lying triceps extensions with two jugs. Lie faceup on the floor with your knees bent and feet flat. Hold a jug in each hand with your arms fully extended above your chest. Keep your upper arms still and palms facing each other as you bend your elbows and lower the jugs down by your ears. Push the jugs back up in a steady motion and repeat.
Step 3
Weave a towel between one or two jugs to do overhead extensions. Sit in a chair, hold the ends of the towel and fully extend your arms so the jugs are behind your head. Keep your upper arms still and close to your ears as you bend your elbows and lower the jugs. Stop when your upper arms parallel the floor, steadily push back up and repeat.
Step 4
Utilize one jug to do kickbacks. Kneel on your couch with your left knee, place your left hand straight down on the couch and place your right foot flat on the floor. Hold the jug in your right hand, raise it up to your side and bend your elbow to get your upper arm parallel to the floor. Keep your upper arm still and tight to your side as you extend your arm and push the jug backward. Stop when your arm is straight, hold for a second and slowly lower the jug back down. Repeat for a set of reps and switch sides.
Step 5
Stand with your feet shoulder-width apart to do twist curls. Hold a jug in each hand at your sides with your palms facing your body. Lift the jugs up by bending your elbows and twist your wrists so your palms face your body. Hold for a second, lower the jugs back down and repeat.
Step 6
Grab the towel once again to do hammer curls. This is a simulation of a cable rope hammer curl exercise. Start out by weaving the towel through the handle of one or two jugs. Stand with your feet shoulder-width apart and hold the ends of the towel in your hands. Keep your upper arms tight to your sides and lift the jug up by bending your elbows. Hold for a second, slowly lower the jug and repeat.
Step 7
Sit in a chair to do concentration curls. Hold a jug in your right hand and space your feet wide apart. Bend forward and let the lug hang straight down toward the floor as you brace your elbow against the inside of your right thigh. Keep your upper arm still as you bend your elbow and raise the jug up toward your head. Squeeze your biceps forcefully and slowly lower the jug back down. Repeat for a set of reps and switch sides.
Tips and Warnings
- Perform 10 to 12 reps and four or five sets of each exercise. Work out three days a week on nonconsecutive days.
Things You'll Need
- 2 gallon milk jugs
- Funnel
- Sand
- Fine gravel
- Scale
- Towel
- Couch
- Chair
Member Comments