8 Simple Arm Exercises to Get Toned Arm Muscles

When the topic of losing weight is discussed most of the people think that there is some magic formula that they can apply and lost their extra weight very easy. The truth is that you will need to sweat your body, put some effort, and spend enough time to achieve this goal. Choosing the right exercises for your troubled zones may take you less time and result with benefits that you could not even imagine.

The following article will discuss something related with these right exercises for your body. All that you needed is spend several minutes daily to perform two simple exercises that will help your arms to get toned in such a short time.

  1. Lying Dumbbell Triceps Extensions

You will need a bench and dumbbells for this exercise. Start the exercise by laying down your body on the bench, with the back on it. Your feet need to be placed on the floor, each foot at each side by the bench. Extend your arms by holding a dumbbell in each hand, and lifting the arms over your head. Your arms need to be close together so that your hands can face each other. Afterwards you will need to bend your elbows and lower the position of the dumbbells to each side of your head. Go back to the staring position by extending your arms fully.

  1. Side Shoulder Dumbbell Raises

Start the exercise by standing on both your feet, so the same need to be on a distance same as your shoulder width. Your back need to be straight and you need to hold a dumbbell in each of your hands with a neutral grip. Make the first movement by extending your arms fully by your side. The hands need to be facing position towards your body. The elbows should be close to your body sides. While breathing out, keep your arms extended, so that your torso will not be moved. Then lift the dumbbells outwards to the sides and up until they reach the level of your shoulders. Try to stay into this position and squeeze your shoulder muscles. While you are breathing in and move smoothly, return to the position as when you have started.

  1. Standing Two-Armed Bent Over Dumbbell Rows

Start the exercise by standing on both your feet with a flat back and tight core. At the beginning of the exercise you need to have a dumbbell at each of your hands. Make the first movement by bending your knees slightly so that your hips go back. You should not nod your head and chest. At this position, the upper part of the body need to be in a parallel position with the ground. Bend your elbows so that the same form an angle of 60 degrees. Raise the dumbbells and make a pause when your upper arm reaches a parallel position with the ground. Make a contraction in your muscles and carefully return the dumbbells into the position as when you have started.

  1. Triceps Dumbbell Kickbacks

Start the exercise by placing your body on your knees, with the dumbbells in your hands, your core braced, and your chest up. You need to bend your hips with attention not to curve your back. Once when the upper part of your body reaches a parallel position with the ground, you can put your upper arms to your sides. Make the first movement by pushing the dumbbells back and behind you. When you will reach the top of the movement make a short pause and feel the contractions in your triceps. Return to the starting position by lowering the dumbbells to the ground. Repeat the exercise as much as it is needed.

  1. Kettlebell Windmills

You will need a kettlebell for this exercise. Start the exercise by pressing the kettlebell over your head. Keep the same in that position. Regarding your elbows, the same need to be locked out. Make the first movement by pushing your butt towards the arm that is holding the kettlebell. Then bend your knees and try to reach the floor with the empty hand. During the movement keep the gaze on the kettlebell. When you will touch the floor, make a pause and go back to the starting position. Make two sets per each side. Each set need to be consisted of 15 repetitions.

  1. Push-Ups

Start the exercise by laying down your body on the ground, with the face towards the floor. Position your hands so that the same will be in front of you, but below your shoulders. Your feet need to be crossed in the back. Make the first movement by lowering your chest towards the ground. Then bend your elbows so that the same will form an angle of 60 degrees. At this position your chest can be placed just above the ground. You need to feel certain stretch across your chest and you need to try to stay into this position for a count of one. Keep your elbows locked out, push your body to the starting position so that your arms will get straightened. Repeat the exercise for 10 times. Make 3 sets of the same.

  1. Upright Dumbbell Rows

Start the exercise by standing on your both feet so that the same will be on a distance same as your shoulder width. You should hold a dumbbell in each hand. The palms of your hands need to facing in so that the dumbbells could rest on your thighs. Make the first movement by raising the dumbbells in a straight position with a smooth movement. You need to stop with the lifting when the dumbbells come below your chin. At this position your shoulders will be back and your elbows out. When you will reach the top of the movement, squeeze your forearms and biceps, stay into this position for a count of one, and then you can return to the starting position by keeping the tension in your muscles. Make two sets of 20 repetitions of this exercise.

  1. Bench Triceps Dips

Start the exercise by sitting on a chair, so that your hands will be placed either next to your hips or under your hips in a slight position. Make the first movement by lifting your body up on your hands so that your hips will come forwards. Then you need to bend your elbows and lower your hips. Make sure that your hips are close to the chair and shoulders are down. Return your body to the starting position without locking out your elbows. Repeat the exercise.