Excess arm fat may not only be unappealing to look at for some people, but it is also associated with health risks, including an increased likelihood of chronic diseases like heart disease and type 2 diabetes. Moreover, it can limit mobility, and place additional stress on joints, potentially reducing functionality. This is why maintaining a healthy weight through diet and exercise is essential for overall well-being. Having said that, here are some dumbbell exercises that can help burn arm fat and boost overall fitness.
Also Read: 5 Easy Wall Exercises To Tone Your Body: Anyone Can Do Them!
Bicep Curl
Here’s how you can do a bicep curl:
Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
Step 2: Keep your back straight and core engaged. Start with your arms fully extended by your sides.
Step 3: Breathe out as you bend your elbows, lifting the dumbbells towards your shoulders while keeping your upper arms at rest.
Step 4: Breathe in as you lower the dumbbells back to the starting position.
Dumbbell Overhead Press
Here’s how you can do a dumbbell overhead press:
Step 1: Start by sitting on a bench with back support or standing with your feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height.
Step 2: With your core engaged, press the dumbbells upward, extending your arms fully.
Step 3: Hold for a short time when your arms are fully extended overhead.
Step 4: Lower the dumbbells back to the starting position at shoulder height while inhaling. You can perform 10 repetitions.
Dumbbell Lateral Raise
Here’s how you can do a dumbbell lateral raise:
Step 1: Start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand, place them by your sides with your palms facing your body.
Step 2: Exhale as you lift the dumbbells to the sides while slightly bending your elbows. Focus on using your shoulder muscles.
Step 3: Raise the dumbbells until your arms are parallel to the ground. Hold the position to feel the contraction in your shoulders.
Step 4: Inhale as you slowly lower the dumbbells back to your sides. Do 10 reps to start with.
Dumbbell Front Raise
Here’s how to do dumbbell front raise:
Step 1: Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your thighs.
Step 2: Exhale as you lift the dumbbells in front of you, raising them to shoulder height, ensuring your arms remain straight but not locked.
Step 3: Inhale as you slowly lower the dumbbells back to your thighs.
Step 4: Do 10 reps to begin with. You can increase the numbers as you become more comfortable.
Also Read: Do THESE Squat Variations To Reduce Thigh Fat And Strengthen Your Glutes
Tricep kickbacks
Here’s how you can do tricep kickbacks:
Step 1: Begin by holding a dumbbell in each hand, standing with your feet shoulder-width apart.
Step 2: Bend your knees slightly, hinge forward at the hips, and keep your back straight.
Step 3: Exhale as you extend your arms behind you, fully straightening your elbows and contracting your triceps.
Step 4: Inhale as you slowly bend your elbows to return to the starting position. Maintain good form and do 5-10 reps. Once you ease into the exercise, you can increase the numbers.