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Use 5-pound weights for an effective arm workout
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Whatever the season, toned arms are always a great asset to have. You can work your arms using only light 5-pound weights to build lean muscle. Do these moves for at least two rounds two to three times a week as part of a comprehensive workout routine. As you get stronger and your muscles adapt to the workouts, you can increase the weight of the dumbbells as well as the number of repetitions.
Light Weights for Great Gains
Using free weights such as dumbbells increases the resistance and physiological demands of the workout. A commonly referenced study by the McMaster University suggests using light weights such as 5-pounders can be just as effective as using heavier weights. The key, however, is to increase the number of repetitions you do with them to work the muscle to fatigue. This work stimulates muscle growth that results in greater muscle mass. Lighter weights are also safer for people who are just getting in to strength and weight training. With a lighter load, soft tissue and orthopedic injury risk will be reduced.
This move works the shoulder muscles including the trapezius muscle located on the upper shoulder behind the neck. Begin by standing straight and extending your arms to the sides at shoulder height. Hold a dumbbell in each hand with the palms facing the ground. Move your outstretched arms in a steady circular motion. Repeat this motion 12 times, and then reverse the action for another 12 repetitions.
Overhead Triceps Extension
Nobody likes those bingo wings. Fortunately, this move will help banish that jiggle by toning the triceps at the back of the upper arms. Stand with your feet under your hips. In your left hand, hold the dumbbell and stretch your left arm out straight over your head. Use your right hand to support the left elbow and to make sure the upper arm remains stationary. Lower the dumbbell by lowering your forearm behind your head. Bring your arm back to the starting position and repeat 12 times on each arm.
Hammer Bicep Curl
Engage your biceps with this move. Hold a dumbbell vertically in each hand with the palms facing each other, arms straight down. Hold your elbows close to your sides and keep the upper arm stationary as you curl the dumbbells towards your shoulders. Hold this position for a moment with your muscles contracted before lowering your arms. For a more advanced move, hold the dumbbells horizontally, with your palms facing upwards instead. Do 10 to 12 repetitions.
Palm-Down Wrist Curl
This dumbbell curl move works your forearms. Sit on a bench and hold a dumbbell in each hand, with the palms facing the ground. Your wrists should be against your knees. The next step is to curl your wrists upwards, keeping the rest of your arms still. Uncurl your wrists and do 10 to 12 reps.
Reverse Fly, Bent Over
While standing with your legs hip-width apart, bend slightly at the knees and lean your torso forward. Hold your dumbbells in each hand and hold them straight in front of your chest. Then, pull your arms out to the sides so they are parallel to the floor. As you do this, slightly bend your shoulders and squeeze your shoulder blades together. Lower your arms until the dumbbells are in front of your thighs for one rep and do two sets of 12 repetitions. This move focuses on your arms, upper back and shoulders.