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Want some seriously sexy arms?
To get that tantalising toned body that you crave for, you’re going to have to put in the work. And that’s where we come in. We’ve gathered our favourite arm exercises that is sure to set those shoulders, biceps and triceps on fire. Get committed to this list a couple of times a week and you’ll be strutting those sleeveless dresses and off-the-shoulder tops with a star’s confidence.
Hard-Core Plank
Kick off with this levelled up plank that will fire up your arms, glutes and core. First get into the same position as the top of a push up. Keep your body in a straight line from your heels to your head. Lower halfway down toward the floor with your elbows bent in close to your ribs.
For an added challenge, lift your right foot 4 inches off the floor and hold for 5. Set it down then lift it out to the side at a 90-degree angle, still keeping 4 inches of the ground. Set it down and do the same on the left. Just 2 to 4 reps of this will leave you shaking.
Stability-ball bicep curls
It’s the classic bicep curl with an added stability ball to get you multitasking your core, quad and glute muscles. Place a stability ball inbetween your back and a wall with your feet hip or shoulder distance apart. Try not to lean too heavily against the ball. Have a weight in each hand.
Now squat and bring the ball down the wall with you and lift your arms into a bicep curl, rotating the hands so the palms face your shoulders. Go hard for 3 to 5 sets of 10 reps.
Concentration Biceps Curls
Get comfortable on a bench, knees bent with your feet spread in a V shape. Grab a weight and rest your upper right elbow against your inner right thigh. Slowly curl the weight up toward your chest, then slowly lower the weight back to the starting position. Fight through 3 to 5 sets on each side.
Triangle (or Diamond) Push-Ups
Start in a plank position, but create a triangle shape with your forefingers and thumbs on the floor. Now, lower down into a push up with your elbows wide to the side. If you can manage 3 to 4 sets of 10, you’re a superstar.
Triceps Dips
Position your hands shoulder—width apart on a bench or chair. Slide your butt off the bench with your feet below your knees. Slowly bend your elbows until they are at about a 90-degree angle. Then push back up and straighten your elbows. Go at it for a whole minute.
If you’ve got your beast mode on, at the lowered position do tiny pulses for the last 15 seconds of your minute.
All-Fours Triceps Extensions
Bring out your wild side by getting down onto cat pose, on all fours. Grab a weight with your right hand and line your right biceps up to your rib, leaving it there throughout this exercise. Extend your right forearm back until your arm is completely straight and parallel to the floor. Bring it back and that’s one rep. To really sculpt those arms, do 5 sets of 10 on each side.
Chest Opener
With a weight in each hand, start in an upright kneeling position. Lean slightly back and squeeze your glutes. Face your palms behind you and press your straight arms back behind you. Stop when your hands are directly above your ankles. Imagine pinching a pencil between your shoulder blades. Rock on through 3 to 5 sets of 10 presses.
Reverse Fly
Start with a weight in each hand in a kneeling position. Maintaining a slight bend in the elbows, exhale and lift dumbbells up laterally in a wide arching motion until they reach shoulder height. Focus on squeezing shoulder blades together. Slowly lower dumbbells and carry on blazing through 3 to 5 sets of 8.
Serve-a-Platter
Get comfy on a bench with a weight in each hand. Sit up tall and engage your core. Hold your arms up as though you are carrying a tray in your hands. Slowly lift your arms as if serving the tray up and forward. Lift until your hands are just above shoulder height. Roar through the pain of 3 to 5 sets of 8.
Shoulder Press
Grab a weight and sit with your feet firmly on the floor, hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the weights are at ear level. Push the weights up and in until the ends of the weights tough lightly, directly over your head then lower the dumbbells back to ear level. Push through 3 to 5 sets of 8.
Arm Circles
Grab a chair and some weights. Sit with your arms extended parallel to the floor. Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your triceps. Reverse the direction of the circles after about 15 seconds.
Reclining Chest Fly
Take it easy by lying down on the floor. Keep your knees bent and with a weight in each hand. Bring your arms out to your sides so your body forms a T shape, with a soft bend in your elbows. Then, bring your hands together directly over your chest, rotating from your shoulder joints. Imagine hugging a giant ball. Blaze through 3 to 5 sets of 10 and your workout is almost complete.
Wide-Stance Push-Up with Arm Lift
Get in a push up position with your hands slightly wider than shoulders, with your fingertips angling slightly inward. Slowly lower your body, bending the elbows on a backward diagonal. Straighten by pushing through your arms. At the top, lift your right arm straight out in front of you till it’s the level of your ear. Place your right hand down and do the same with your left. That’s one rep. Finish off this intense workout with 10 reps.
