best exercises to strengthen arms


5 Best Exercises To Strengthen Arms

Sara Kettler

Say goodbye to your soft arms and your flat shoulders. Just like the abs and buttocks, the arms are a part of the body that one dreams of having muscled. The targeted exercises can carve gently and durably your chest, your shoulders, or your biceps. Find exercises to strengthen your arms.

Best Exercises To Strengthen Arms

Exercise 1: All The Arms

How To Do:

  • Stand up, legs apart and half-flexed, take a dumbbell in the right hand. Place your hand behind the neck.
  • Place the left hand on hip, and the pelvis must remain retroverted (forward).
  • Stretch your right arm, without moving your elbow, in inspiration.
  • Return to the initial position.
  • Invert the movement, dumbbell in the left hand.
  • Repeat 15 times on each side.
Exercise 2: Toning The Arms

How To Do:

  • Standing, feet joined at 1.50 m from a tree or wall, place hands on it, arms extended, body slightly inclined and sheathed to stimulate circulation.
  • Keep your elbows close to body, slowly flex your arms as much as possible while remaining wrapped.
  • Keep the position 5 seconds.
  • Return to the original position at the same pace.
  • Repeat ten times.

Tip: Pay attention to your back.

Exercise 3: Biceps

How To Do:

  • Standing, legs apart, half-flexed, pelvis retroversion (forward), 1.5 kg dumbbell in each hand (or water bottle 1.5 l), elbows glued to the body, arms falling along the body.
  • Keeping your arms close to body, bend your elbows until your hands touch your shoulders.
  • Exhale in the effort.
  • Perform 15 arm flexions and immobilize them at right angles for 30 seconds.
  • Repeat three times.
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Exercise 4: For Beautiful Pecs

How To Do:

  • Standing, legs semi-flexed, dumbbells in hand (or small water bottle), bend arms at right angles, elbows at shoulder height, pelvis retroverted (forward).
  • Tighten your arms parallel to you while exhaling.
  • Repeat 15 times.
  • After a few sessions, work this exercise in the form of series. For example, two times 15 movements.
Exercise 5: Shaping The Shoulders

How To Do:

  • Standing, legs semi-flexed, hip-width apart, back straight, stick (or broomstick) or cane in hands.
  • Place the stick in the back, at the level of the shoulder blades, bent elbows.
  • Raise your arms slowly until they are stretched in line with the body, then lean forward with straight back so that it is parallel to the ground.
  • Return to the initial position.
  • Repeat 20 times.

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