Featured, Health, Lifestyle

9 Workout Moves for Killer Arms July 30, 2013Featured, Health, Lifestyle0 Comments

There’s nothing worse than that feeling you get when you’re waving to a friend and you feel all your arm fat flabbing in the wind – ugh, can you say embarrassing?!  Don’t worry though, you’re not doomed for life! Do these 9 exercises and you’ll be rockin’ toned arms along with those strapless dresses and showing off your new found confidence in no time!

Chair Dips:

1. Sit on the edge of a chair with your feet together. Place your hands on the edge of the chair on either side of you and keep your feet flat on the floor
2. Bend your elbows 90 degrees and lower yourself
3. Straighten your arms and raise your body back up to the start position

Chest Flies:

1. Lie on your back either on the floor or on a medicine ball and hold a dumbbell in each hand
2. Raise your arms straight over your chest so the dumbbells are touching and parallel to each other
3. Slowly lower your arms out to your sides, keeping your elbows slightly bent.
4. Hold for a second and then bring the weights back up to starting position.

Pullovers: 

1. Lay on your back and hold a dumbbell in each hand
2. Extend your arms up over your chest and slowly lower the weight behind your head

Reverse Fly:

1. Stand with your feet hip-width apart and your knees slightly bent
2. Bend forward at the hips and extend your arms straight down from your shoulders, palms and dumbbells facing each other.
3. Raise both arms out to the sides at the same time, while squeezing your shoulder blades together
4. Return to start

 

Bicep Curls:

1. Hold a pair of dumbbells at your sides, palms facing forward
2. Keep your back straight and chest up
3. Bend your elbows and curl the weights toward your shoulders without moving your upper arms
4. Slowly lower the dumbbells back to the starting position, straightening your arms completely

Pushups:

1. Get into plank position, with your hands slightly outside of your shoulders
2. Lower your body until your chest is a few inches off the floor
3. As you lower yourself, tuck your elbows so that your arms form a 45 degree angle when your torso is in the bottom position of the move
4. Note: if this is too hard, you can modify it by doing the plank position on your knees instead of feet.

Dumbbell Extensions:

1. Hold a dumbbell in each hand while sitting upright on a flat bench or standing.
2. Extend your arms straight above your head with your palms facing each other
3. Without moving your upper arms, lower your dumbbells until your forearms are parallel to the floor
4. Pause, then straighten your arms back to the starting position

 

 

Tricep Kickbacks:

1. Place your left palm and knee on a side bench
2. Hold a dumbbell in your right hand and lift your arm parallel to your torso
3. Bend your right elbow to a 90 degree angle
4. Slowly straighten your arm, pause, and then return to the starting position
5. After you finish your reps on one side, switch sides and repeat

 

 

Side Plank Arm Raise:

1. Get in a side plank position, lying on your left side with your knees straight
2. Prop your upper body up on your left elbow and forearm
3. Contract your core and raise your hips until your body forms a straight line from your ankles to your shoulders
4. Raise your right arm straight above you
5. Reach under and behind your torso with your right hand, and then lift your arm back up to the starting position
6. After you finish your reps on your left side, switch sides and repeat on the right side

 

 

 

Do 12 reps of each and then repeat 2-3 times.  Can you say “welcome to the gun show?”

 

 

Want to be the first to know the latest happenings at Ladies-Trends.com? Subscribe to our RSS feed , follow us on Twitter, and Pinterest and like us on Facebook to stay updated!

Tags: arm workout, arms, fitness, workout, workout moves, workout routines

• 

  Outfit Inspo For Your Leopard ShoesOctober 18th, 2018

• 

  Cute Distressed Jeans Outfit IdeasApril 8th, 2015

• 

  77 Gorgeous Makeup Ideas You Can Re-CreateMarch 24th, 2015

• 

  How To Match Your Makeup & OutfitMarch 24th, 2015

• 

  Fashion and Style Tips That Make You Look Years YoungerMarch 24th, 2015