6 exercises for more beautiful arms
You know full well you’re not gonna be able to hide your arms under a sweater forever. Even if it’s winter now and the tank tops have given way to the jackets and sweaters, you must continue to hold your beautiful and sensual arms because the heat will return. In addition to this, you should start to become aware that your arms are one of the most feminine parts of your body. Defined, long and slender, like the neck of a very elegant swan. Now, exactly, is the time to work hard for dreamy arms.
If all this has stressed you out, don’t worry. As always and at all times, feelforfit helps you achieve your goals with a daily routine that you will be able to complete in just fifteen minutes. If you do this session in your gym, you will only need a two- or five-kg dumbbell, a weight bench and a lot of motivation to get the most beautiful arms on the planet.
1. Lateral lifting
In this exercise you will work on the deltoids on the back of your shoulders. It’s best if you make 12 reiterations.
- Keep your feet exactly the same width as your hips and bend your knees slightly. In each and every hand, hold a weight with your palm facing your body.
- With your elbows slightly bent, raise your arms face your sides to shoulder height. While you do this move, you should rotate your palms until they end up looking at the ground.
- Slowly lower your arms until you return to your original position.
2. Triceps push-ups
Although it may seem like a normal push-up, it has certain peculiarities. This time, what we want to work on are the triceps.
- To begin this exercise, you must get in a position to do push-ups by keeping your body at a right angle with your arms. The primary difference with normal flexion is the predisposition of the knees. You must hold them as a support point on the floor, leaving your feet in the air. Your hands should be at shoulder level more, holding a slightly shorter distance between your shoulders than in normal push-ups.
- Now, you have to push your abs and fold your arms slightly to try to bring your chest to the floor. It is essential that you hold your forearms in contact with your body and that your back is straight. Another fragile point is the elbows. They must be pointed face back and never face out.
- You return to the initial situation and repeat the operation. It is best to do eight to twelve repetitions, rest for a few seconds and then return to eight to twelve repetitions.
3. Face up extension with weights
This is an exercise that seems simpler than it really is. The key is to do it slower and maintain the right situation at all times.
- Keep your feet exactly the same width as your hips and knees subtly bent. You must keep a weight on each and every hand and vertically.
- Start with your hands absolutely raised, just above your head. With your wrists straight, bend your elbows until you leave the weights behind your head. In the final situation, you’d have to be with your elbows pointed at the ceiling.
- Put your arms back on your head and repeat. Do ten to twelve repetitions.
4. Bicep Reiteration
I’m sure you’ve seen a lot of kids do an exercise like this. The truth is that it is an ideal routine for strengthening and delimiting the biceps. Although, if you are afraid of having overly muscular, gentle arms, this exercise will only help you define them.
- Keep your feet straight with the same width as your shoulders. Hold a dumbbell on each and every arm.
- With your palms facing the ceiling, bend your elbows and pull the weight up to your shoulders.
- Put your arms down and repeat.
5. Exercise for posterior deltoids
To do this exercise you will need a bench or a support. It’s an intense exercise that, if done well, you’ll appreciate the results right away – you’re just one exercise away!
- Hold a dumbbell with your right hand, and support your left knee and left hand on a stool. Keep your back straight and also try to align your left knee under your hip and your left hand under your shoulder. In the right hand, leave the hand in dead weight and vertically.
- Use your abs and shoulder blades to carry the weight from your right hand behind your torso. The key is to point your elbow at the ceiling. The weight should go in parallel with your body situation.
- Every time you carry the weight back behind your body and rest your arm again is a reiteration. As with push-ups, do eight to twelve repetitions, take a breath and do eight to twelve repetitions again with the other arm.
6. Press banking
The last of each and every exercise is press banking. Unless you have a device like this at home, you will need to do this exercise in your gym. It is very complete because it works with the triceps and the pectorals and, although it does not seem so, it is tremendously addictive.
- On a unique bench, you must stretch upside down with the soles of your feet on the ground.
- Hold the sidebar with both hands.
- Pull the expensive bar off the roof to unlock it. Then stretch it as high as you can, hold it in for a minute, and then come back down until it’s at your chest. That’s a reiteration. Make fifteen, breathe and come back for fifteen more.