Toned arms are a great asset, especially when summertime rolls around. However, toned arms go beyond vanity. According to Lou Schuler, author of "The New Rules of Lifting for Women," health improves with increased strength and muscle mass for both men and women. Not only will toned arms look good, they will also help to improve your quality of life. You can achieve these benefits by merely working out three nonconsecutive days a week in the comfort of home. All you need is your own body weight and a set of at least 10-lb. dumbbells.
Standing Dumbbell Hammer Curl
The hammer curl is a great exercise for the arms, specifically the biceps. Begin by standing with a dumbbell in each hand with the palms facing inward in a neutral position. Your feet should be hip-width apart in a split-stance position. Keep the core and shoulders engaged during the entirety of the exercise. Exhale and slowly bend the elbows until the weights near the shoulders. Inhale and slowly lower the weights back down to starting position. Complete three sets of 10 to 15 repetitions.
Push-Up
The push-up is a classic exercise that engages the entire body. Most of the effort, however, is generated from the arms, back and chest. Place your hands on the floor a little wider than shoulder width, and extend your legs out behind you. Your weight should be distributed on your hands and toes. Engage the core and the gluteus muscles and keep your body as straight as possible. Do not allow your back to sag or your hips to stick up during the movement. Inhale and slowly bend your elbows and lower down until your chest or chin touch the floor. Exhale and push upward until your arms are straight. Perform three sets of 10 to 15 repetitions.
Standing Dumbbell Shoulder Press
The shoulder press targets the very top of the arm. The anterior, middle and posterior deltoids of the shoulder are all activated to carry out the movement. Stand with feet hip-width apart in a split-stance position for stabilization. Grasp a dumbbell in each hand at shoulder level with the thumbs pointing inward and the elbows pointing straight out to the sides. Engage the core. Exhale and slowly push the dumbbells upward until the arms are fully extended. Inhale and slowly lower the weights back down to starting position. Perform three sets of 10 to 15 repetitions.
Standing Two-Arm Dumbbell Extension
The dumbbell extension is a very effective move to target the triceps on the back of the arm. Stand with feet hip-width apart, a dumbbell in each hand with the palms facing inward. Slowly bend at the waist, with the back straight, the arms tucked into the body and the elbows at 90-degree angles. Slowly extend the arms back until the elbows are straight but not locked. Slowly lower the weights back to starting position. Perform three sets of 10 to 15 repetitions.
References
- "The New Rules of Lifting for Women"; Lou Schuler, Cassandra Forsythe, M.S., Alwyn Cosgrove; 2007
- ACE Exercise Library: Standing Dumbbell Hammer Curl
- Shape Fit: Standing Two Arm Dumbbell Extensions
Member Comments