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20 Simple Exercises to Tone Upper Arm

Modeling your body to perfection is impossible without the right exercises and a healthy diet. In this article we give you 20 excellent exercises to build strong muscles and nice arms.

20 brilliant exercises to melt arm fat and tone arms

1. Hammer curl

Bring your torso upright and hold a dumbbell in each hand with your palms in and arms straight. Keep your knees bent. Lift the dumbbell up to the pectoral area, and make sure the weight is at 90-degree angle relative to the pectorals. Engage your biceps at the peak of the movement. Lower the dumbbell slowly, and bring your arms to the initial position. Do 10 reps with a normal weight, and go for another 15-20 with a lighter weight.

2. Triceps dips

Bring your torso upright, and place your hands onto a chair. Keep your arms straight, and slide your buttocks off the surface.

Bring your body as low as you can, and go back up. Do 10-15 reps.

3. Push ups

Lie on your stomach and set your arms in a push-up position.

A) Use your knees for support and push up your body while keeping your knees in place.

B) Secure the toes on the ground and go up.

You have to go all the way up and down.

4. Sit-up pullovers

Lie on your back and bend your knees. Keep your feet on the ground and hold a light dumbbell on your chest with your both hands.

Elevate your torso until your back is perpendicular with the yoga mat. Bring your back to the opposite direction to return to your starting position. Do 20 reps.

5. Cross-body curls

Stand up and hold a dumbbell in each hand. Keep your hands by your body with your palms faced in.

Keep your arms at their side and curl each dumbbell until it reaches the opposite pectoral. Hold in this position for a couple of seconds and switch arms. Do 10 reps.

6. Triceps kickback

Bend your knees and lean forward at a 45-degree angle.

Bring the dumbbells to the side while bending your elbows. Extend your right arm back and straighten it while performing a light squeeze. Bring the dumbbell to the initial position and switch arms. Do 10 reps for each side.

7. Bicep curl exercise

Sit on a bench and hold a dumbbell in each hand. Straighten your back.

Curl your arms until you bring the dumbbell to your shoulders. Hold in this position for a second, and lower the dumbbell. Switch arms. Do 10 repetitions.


8. Side plank

Lie on a yoga mat and place your forearm under your shoulder, perpendicular to your body. place the upper leg right on the lower leg.

Elevate your upper and lower body while balancing your weight on your elbow, forearm and lower foot. Hold in this position for 30-60 seconds, and switch sides.

9. Push up with medicine ball

Place the medicine ball under one hand and keep your knees on the ground while extending your arms completely.

Bend your elbows and lower your torso to the ground. Return to the initial position once your arms reach a 90-degree angle. Do this for 30 seconds, and do a 15-second break. Switch sides.

10. Dumbbell press

Keep your feet shoulder-width apart, and bend your knees. Hold a dumbbell with your hands right in front of your chest.

Extend the dumbbell over your head. Hold in this position for a couple of seconds and return your arms to the initial position. Do 10 reps with normal weights or 15-20 with lighter weights.

11. Around the world exercise

Keep your feet shoulder-width apart, and bend your knees. Hold a dumbbell with your hands in front of your chest.

Rotate the dumbbell in three sub-movements. Do 10 reps on each side and go for 20 complete repetitions.

12. Front to lateral raise

Hold dumbbells by your sides and take a knee.

Tighten your core and raise the weights to the front. Swing your arms out to the sides until they form a line that’s parallel to the floor. Do 10-15 reps.

13. Side plank with a dumbbell

Do a side plank and use the opposite arm to place a light dumbbell on the upper leg.

Lift your upper and lower body while balancing your body on your elbow, forearm and lower foot. Hold in this position for 30-60 seconds and switch sides.

14. Overhead triceps extension

Stand with your feet shoulder-width apart and hold a dumbbell over your head.

Lower the dumbbell until it reaches your neck. Hold for a second and bring it to the initial position. Do 10-15 reps.

15. Delt fly

Keep your knees bent, and lean forward. You should form a 45-degree angle with the floor. Hold dumbbells in your hands.

Elevate the dumbbells until your arms are parallel with the floor. Bring them to the initial position and do 15-20 reps.

16. Upright row exercises

Keep your back straight and your feet shoulder-width apart. Hold dumbbells in your hands.

Elevate the dumbbells toward your armpits and hold for a couple of seconds. Bring your arms to the initial position. Do 10-15 reps.

17. Zottman curl

Keep your torso upright and hold dumbbells in your hands.

Curl the dumbbells towards the shoulders while rotating your hands in an overhand grip. Your elbows should be tucked and locked. Rotate your hands again while bringing them to the initial position. Do 10-15 reps.

18. Squat with a curl

Bring your body in a squat position and hold dumbbells in your hands.

Do a squat and curl the dumbbells towards your shoulders on your way back. Lower it down. Do 10-15 reps.

19. Isometric biceps hold

Keep your feet hip-width apart and hold a dumbbell in each hand.

Curl the weights towards your shoulders and hold your arms in this position for 30-45 seconds. Do another repetition if it works for you.

20. Triceps hold

Keep your feet hip-width apart and hold a dumbbell above your head.

Lower the weight behind your head by bending your elbows at 90-degree angle. Hold your arms in this position for five seconds, and bring them to the initial position. Do 5-10 reps with heavier dumbbell and 10-15 with a lighter.

Final words

Add these exercises to your daily routine and you will be surprised by their effect. Be patient, you will soon notice the results.

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