5 Best Exercises To Lose Arm Fat And Toning Triceps
Oversized sweaters will help you hide your hands now, but in the summer
you will have to wear revealing clothes. The good news is that you still
have plenty of time to prepare your hands for short sleeves. You don’t
need any special equipment.
Just 10 minutes a day will be enough to get your hands in shape .
Stop making excuses for yourself. These exercises for strong and toned
arms are simple and interesting. They won’t take long and will help other
parts of your body.
DUMBBELL LATERAL RAISE: 4 sets x 8-12 reps
As you stand with your feet shoulder-width apart, take a dumbbell in
each hand and slightly bend the elbows as the weights hang by your
sides, palms facing one another. Bend your upper body forward and allow
your hips and knees to bend slightly as well. Raise your arms out to the
sides until they are parallel to the ground, maintaining the torso
straight and stabile. Lower the weights down and repeat
UPRIGHT BARBELL ROW : 4 sets x 8-12 reps
Stand with your feet shoulder-width apart. Pick up a barbell with a
narrow grip and row it vertically up until it reaches the top of your
chest. Stop when it reaches just below your chin and your forearms and
upper arms are squeezed into each other, parallel to the ground. Lower
the weight down and repeat
DUMBBELL SHOULDER PRESS : 4 sets x 8-12 reps
Holding a dumbbell in each hand, sit on a bench that has back support
and place the dumbbells on the top of your thighs. Raise the weights to
shoulder height, then rotate your wrists so that the palms of your hands
are facing forward and push the dumbbells upward, straightening your
elbows. Instead of locking out as you reach the top, keep a slight bend
at the elbows all through the movement. Pause for a moment at the top
contracted position, then lower the weights down and repeat
FRONT DUMBBELL RAISE : 4 sets
x 8-12 reps
Stand with your feet shoulder-width apart, holding a dumbbell in each
hand with the palms of the hands facing towards your body. Keeping your
torso stationary and maintaining a slight bend at the elbows, raise the
weights in front of you until they are parallel to the floor. Pause for
a second at the top, then slowly lower the weights down and repeat.
Perform the movement in a maximally controlled manner to avoid using
momentum
FACE PULL: 4 sets x 8-12 reps
Set up a cable with a rope attachment so that it is in line with your
head and grab each end of the rope. Take a couple of steps back from the
machine and pull the weight directly towards your face, separating the
hands as you do so. As you bring the rope all the way to your face,
flare your elbows out but keep your upper arms parallel to the floor.
Pause, return to the starting position and repeat
