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Good posture increases oxygen flow and helps to correctly perform exercise.
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Having shapely arms is possible for anyone to achieve no matter what your fitness level. Sculpt, tone or even build muscle by including exercises that not only tone the biceps, but the shoulder muscles, triceps and back muscles as well. Switch up your arm exercises on a regular basis to get the best results and to get the most benefit from each arm workout.
Overhead Shoulder Press
The overhead shoulder press strengthens your shoulders and triceps. Stand with your feet hip-width apart, holding a dumbbell in each hand. Grab a weight that is comfortable yet still challenging without losing balance. Bend your elbows and bring the dumbbells to your shoulders with your palms facing forward. Keeping your shoulders down and your back straight, press the dumbbells straight over your head. Lower the weights back down to your shoulders. Perform three sets of 20 repetitions.
Dumbbell Biceps Curls
Dumbbell curls sculpt and tone the biceps muscles. Stand with your feet hip-width apart and grab a pair of dumbbells in each hand. Your arms should be to your sides with your palms facing outward. Again, only take a weight that will give you just enough challenge. With your palms facing forward, alternate your arms to curl up toward your shoulders until they are almost touching. Your shoulders should be rolled back and your back straight. Alternate arms for three sets of 20 repetitions.
This exercise not only tones your triceps, but your butt muscles and leg muscles as well. Hold a dumbbell weight in your right hand and stand with your feet staggered -- left in front of right. Lower into a lunge with your knees bent at 90 degrees and your left knee aligned over your ankle. While in the lunge position, slightly lean forward and place your forearm on your thigh. Draw your right elbow toward your ribcage with your palm facing left and your elbow at 90 degrees. Extend your right arm behind you then lower back to 90 degrees. Repeat and switch to the opposite arm. Perform three sets of 15 repetitions.
The Bow and Arrow - Biceps, Back and Shoulders
This exercise targets shoulder muscles, back muscles and biceps. Stand with feet staggered, right foot in front of left foot, and hold one handle of the resistance tube with your left hand. Wrap about half of the tube tightly around the other handle then hold the wrapped handle in your right hand. Extend both arms forward at shoulder height, pulling your left arm back slightly as if you were holding a bow and arrow. With your right arm straight, pull your left hand towards your chest, as you would if releasing an arrow. Your left arm should be in a continuous motion of pulling back and letting go to work the muscles of your shoulders and back and your biceps. Perform this motion for three sets of 15 repetitions.