Arms are the usual problem area and anybody would desire for tone hands. Here is one way to tone your arms. This can be done while watching TV or while you get a small break in the kitchen or even in the office.
- Stand with the feet shoulder width apart.
- Keep your back upright and keep your stomach in.
- Now extend your arms sideways with your palms facing outwards.
- Bring the arms in together, straight in front of you with the palms still facing outwards.
- Extend back to the sides.
- Do ten repetitions each side.
- You can up your workout by extending your arms sideways and then bringing them straight up together over the head and then drop them to the staring position.
a. Seated Dumbbell Curls
- Sit on a bench with the torso upright, knees bent and feet flat on the floor.
- Hold a dumbbell in each hand with the arms hanging down by the sides and your palms facing inside.
- Curl one arm, bending at the elbow and rotate the palm while curling upwards so that it faces the shoulder.
- Contract the biceps fully and then uncurl and extend the arm back to the starting position.
Variation: This exercise can also be done in a standing position, single arm at a time or both arms together.
b. Barbell Curls
- Stand with the feet shoulder width apart and knees softly bent.
- Keep the torso upright, abdominal and hip muscles contracted to stabilize the position and avoid using momentum (swinging the body to lift weight up).
- Grasp a barbell in the front of the body with an underhand grip (knuckles facing the body and small fingers facing each other) and hands slightly wider than shoulder width apart.
- Curl the barbell up towards the shoulders, feel the contraction in the biceps and slowly lower the bar back to the initial position.
Variation: This exercise can also be done with a narrow grip that is hands shoulder width apart with the elbows touching the waist on both sides.
c. Hammer Curl
This exercise works the forearms also along with the biceps.
- Stand or sit holding a dumbbell in each hand with your palms facing inside.
- Curl the dumbbells up until the thumbs are close to the shoulders on both sides.
- Pause for a second and slowly return to the starting position.
a. Cable press down
- Stand facing the cable. Grasp the handle with an overhand grip (palms facing the body and thumbs facing each other) at chest level. Hands shoulder width apart and elbows bent at the waist.
- Press down the handle till it reaches the thighs.
- Feel the contraction in the triceps on full arm extension and then return to the starting position.
b. Single-arm overhead extensions
- Sit or stand holding a dumbbell in one hand with the elbow bent behind the head and the lower end of the dumbbell slightly touching the neck.
- Extend the arm up towards the ceiling till it becomes vertical and lower down to the starting position.
Note: Do not lock out the elbow joint with a jerk as you extend your arm upwards.
a. Reverse curls
- Stand with the legs shoulder width apart, knees soft and arms extended to the front of the body, holding a barbell with an overhand grip. Hands should be shoulder width apart.
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