Summer has arrived, which means you’re probably pulling out all of your warm weather clothing. Are you realizing that you should have been working out a little harder while it was cold? Me too! Well, it’s not too late. Start doing these arm moves two or three times each week and you’ll be ready for those tank tops in no time. Increase the weight and the reps as you get stronger and build your endurance.
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1. Dumbbell Curl
This move is great for building and toning your biceps, those muscles on top of your arms that you see when you flex. This move is fairly easy and is a great one to get started with. Start with five pound dumbbells and do 12 repetitions. Grasp a dumbbell in each hand, standing with your feet shoulder width apart. Raise the dumbbell until your elbow is bent and the weights are up near your shoulder. Lower to the starting position to finish one rep.
2. Push-up on a Ball
Doing push-ups work your entire arm and shoulder as well as your back. Talk about more bang for your buck! This move requires only an exercise ball to get it done just right. Using your body weight to exercise is something you can do anywhere, so traditional push-ups are just as good if you don’t have the ball. Lie with your thighs on top of the ball and your arms hanging down in the front, in push-up position. Then just do push-ups like you normally do.
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3. Alternating Shoulder Press
This move hurts – that’s how I know it’s shredding my arm muscles when I do it. Stand with your feet hip width apart, holding a dumbbell in each hand. Raise your arms, elbows bent at a 90 degree angle. Your elbows will be near your ears. Raise one arm overhead by straightening your elbow, then lower and repeat on the other side.
4. One Arm Row Kickbacks
Rowing is a great arm move because it works both your biceps and triceps at the same time. To do the move, stand with your feet about hip width apart with a dumbbell in each hand. Bend at the hips and keep your arms bent slightly at the elbows. Straighten one arm out behind you, then return to the starting position. Repeat on the other side to finish one rep.
5. Forearm Plank
I know that planks are dreadful, but they are so effective. Imagine toning your arms and your abs at the same time. To do a plank, start in push-up position, but rest your forearms on the ground instead of your hands. You’ll be resting on your elbows and your toes. Hold the position for at least 30 seconds, but up to 60 seconds. You’ll definitely start to feel the move working after a couple of seconds.
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6. The Cobra
This a yoga pose and it doesn’t require any equipment besides your mat and it’s super effective for working your arms and making them ready for all your summer tank tops. To do the move, lie face down with your palms resting near your chest. Raise your upper body from the mat, pulling your shoulder blades back and in. Hold for a couple of seconds, then lower to your starting position to complete one rep.
7. Chair Dips
This move is really great for toning the backs of your arms, the area called your triceps. It should help eliminate those dreaded bat wings. Stand with your feet about hip width apart, your back to a chair. Lower your body, resting your hands on the seat of the chair, elbows bent at a 90-degree angle. Slowly lower your body several inches, then push back up to the starting position to finish a rep.
Think you can do these moves? I’m betting you’ll be showing off those guns in no time. What other moves would you add to this list?
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