Firm Arms Exercises


4 Exercises to Get Firm Arms

Sara Kettler

Want to know the exercises for the toned, slender, and sexy arms? Follow the following exercises to strengthen the arm muscles, especially the tricep muscles (forearm), which often appear slack. Do it daily to get the most out.

1. Triceps Pushups

  • Kneel in front of the ball and roll your body forward until the ball is just below the front foot.
  • Place both hands in front of the chest with shoulder-width apart.
  • Bend your elbows and do the movements like push-ups with your hips and keep your legs straight.
  • Repeat 1-3 sets for 8-12 times.

Tips: First do the first push-up movement without the ball.

2. Triceps Extensions โ€“ Lying

  • Lie on the mat with both hands straight in front of the chest, palms facing inwards.
  • Bend your elbows and lower your hand to the ear. Upper and lower arm positions form an angle of 90ยบ.
  • Feel the contraction of the triceps muscles, as you straighten your arms. When doing this exercise, keep your elbows in motion.
  • Repeat 1-3 sets for 8-12 times.

Tips: Start with a 1 kg dumbbell, then increase.

3. Dips

  • Sit up straight in the chair. Both hands stick to the right and left sides of the body, then hold the end of the chair with the palm of the hand.
  • Raise your butt and move your hips forward.
  • Bend your elbows (angle no more than 90ยบ) and lower your hips and shoulders.
  • Lift your body back up without locking the shoulder muscles.
  • Do it 8-12 times.
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Tips: The further distance from the seat leg, the intensity of movement will gain weight. For beginners, do the exercises with both feet position close to the seat.

4. Kickbacks

  • Stand with tight legs, and both hands clasped dumbbells. Bend the torso and push the stomach inside. Bend the knees slightly to reduce the risk of injury.
  • Bend both elbows forward so that the dumbbell position approaches the shoulder.
  • Back straighten your arms to its original position while feeling contractions on the triceps. Do it slowly without swinging your arm.
  • Do as much as 8-12 times.

Tips: If using a more robust dumbbell or you have a problem with your back, do this exercise with one arm.

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