These exercise will help you tone those arms

By admin
02 March 2016

Naomi Watts wowed in purple Armani Prive while Saoirse Ronan glowed in green Calvin Klein at the 2016 Oscars. And then there was Jennifer Lawrence’s Dior lace showstopper and Lady Gaga in a Brandon Maxwell jumpsuit-meets-ball gown design.

While the A-list may have selected different designers, cuts and colours, the one thing most of them had in common was some seriously toned arms on display. Check out how you can achieve beautiful biceps, toned triceps and strong shoulders in a few easy steps.

Triceps Push-Back

  • Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back.
  • Lift arms straight back about 2 feet behind you; return to sides.
  • Do 20 reps.

Ball plank

  • Get into plank and put right hand on the ball, left hand on the floor.
  • Squeeze your abs and shoulders as you lower towards the floor, keeping elbows in.
  • Push back up and pass the ball to the other side.
  • Do at least 5 on each side.

Front Raise

  • Stand with your knees slightly bent and dumbbells in front of your body, palms facing you.
  • Raise your arms out in front of your body until they are parallel with the floor and in line with your shoulders.
  • Slowly lower back down to start.
  • Make sure to maintain a slight bend in your knees and keep your core engaged throughout.
  • Do 20 reps.

High V

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides.
  • Slowly bend elbows to hips, palms facing body.
  • Press back up into V.
  • Do 20 reps.

Straight-Arm Shrug

  • Stand with feet hip-width apart, arms extended straight out to sides at shoulder height, holding a dumbbell in each hand.
  • Keep arms straight as you lift and lower right shoulder to ear.
  • Switch sides; repeat.
  • Do 30 reps, alternating sides, keeping arms lifted entire time.

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