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Upper Arm Exercises

Upper Arm Exercises

Performing a set of upper arm exercises daily will help you have well toned arms with well built biceps and triceps muscles. So get rid of those flabby arms in a few days by performing the undermentioned exercises for upper arms.
Mamta Mule
Wish to have well toned arms? Many women dream of having slender and toned arms. Well toned upper arms definitely contribute to a great looking upper body. So what do you do for having the same? Follow a diet plan or just starve yourself? No matter what you do, performing the toning exercises, regularly has no option. There are various upper arm exercises which help build the muscles and trim the fatty arms. Adding exercises to your workout routine will ensure that your arms stay in shape or get back in shape. What's more, you can also perform most of these exercises at home, with no or minimum exercise equipment.

Concentration Curl

Sit upright on a chair with legs apart and hold a dumbbell in your left arm. Now bend slightly to place your left elbow on left inner thigh. Hold the dumbbell facing towards you. Place your right hand on your right knee to maintain balance. Start this exercise by curling your lower arm towards your shoulder. Make sure that you move it upward slowly. Also, stabilize your body to ensure that just your biceps are working out. Hold the position for 3-4 seconds and slowly get back to initial position. Repeat 20 times. You need to perform 20 reps and 3 sets of this exercise, for each hand.

Hammer Curl

Stand upright and hold a dumbbell in each hand. Elbows tucked at your sides and palms facing sides of your body. Start the exercise by slowly lifting both arms. Curl them towards your shoulder, hold for 3-4 seconds and lower them to the initial position. Raise them back towards your shoulder and lower. Perform 20 reps and 3 sets of this excise. You can also perform the exercise by alternating arms instead of working out both arms together.

Triceps Dips

Place both palms on floor and toes touching the floor. Keep your hands in line with shoulders, close to your body, straight, perpendicular to floor and just keep a slight bent at the elbows. Do not take your elbows outwards, they must stay in. Your palms must be placed besides your chest. Now start the exercise by lowering your body, keep head down and back straight. Lower as much as you can, but do not let your elbows move out. Arms will form a 90 degree angle at elbow while you lower yourself. In case of dips for chest, hands are placed at distance from each other and your elbows move out while you lower the body. This is not the case with the aforementioned exercise. Perform 10 reps and 3 sets.

Lying Dumbbell Extension

Start by lying flat on this bench with dumbbells in both hands. Extend your arms upwards so that they are perpendicular to the floor. Keep a slight bend in your arms. Start by lowering the dumbbell behind your head until it reaches your ears. Lift back to the initial position and repeat. This is an effective triceps exercise that will rightly tone your upper arms. With 20 reps and 3 sets everyday you are sure to see improvement.

Apart from the aforementioned exercise you can also perform push ups, pull ups, crab walk or lying triceps extension which are other good exercises without weights. Adding all these exercises to your exercise program is very essential to have those firm and shaped arms. So what are you waiting for, put on the exercise gear, grab the equipment and start the workout.