FITNESS, INSPIRATION

Arm-Sculpting Exercises You Need For Holiday!

The holiday season has already come-time to wear sexy dresses showing off your arms! It’s most effective to exercise arm muscles with dumbbells. Choose dumbbells according to your strength and do as follows regularly, you’ll see the results. Are you ready to feel the burn of muscles?

dumbbell

 

Bicep Curl and Overhead Press

Works: Biceps and shoulders

Bicep Curl and Overhead Press

  • Stand straight with feet directly under your hip, holding dumbbells in both hands, palms facing out. Bend your elbows, bringing the dumbbells to your shoulders, performing bicep curls.
  • Stabilize your body and move your arms upward, straightening arms with the palms facing out.
  • Bend your elbows getting back to the state of bicep curls and then straighten arms coming back to the starting position. This is one complete set.
  • Repeat10 to 12 times in 2-3 sets.

 

Overhead Triceps Extensions

Works: Triceps

Overhead Triceps Extensions

  • Stand straight with feet directly under your hip
  • Hold dumbbells (go for your heavier weight) in both hands, bending the elbows behind your head.
  • Straighten your arms up toward the ceiling and then bend arms slowly. This counts as one complete set.
  • Repeat10 to 12 times in 2-3 sets.

 

Bent-Over Reverse Fly

Works: Shoulders and upper back

Bent-Over Reverse Fly

  • Holddumbbells in both hands, bending your knees slightly. Keep your back straight and flat, bending forward at the hip joint.
  • Exhale and lift yourarms to both sides, maintaining a slight bend of your elbows and squeezing your shoulder blades at the same time. Then, control your arms move downward slowly and let the dumbbells towards the ground. This completes one set.
  • Repeat10 to 12 times in 2-3 sets.

 

Skull Crushers

Works: Triceps

Skull Crushers

  • Lie on your back with the knees bent and hold dumbbells in both hands.
  • Raise your arms above your chest, making sure your elbows are straight but not locked.
  • Lower both arms toward your head slowly, bending your elbows at 90 degrees as the dumbbells reach the ground. The dumbbells should be on either side of your head.
  • Lift your arms back to the starting position. This is one complete set.
  • Repeat10 to 12 times in 2-3 sets.

 

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