Many women do not pay enough attention to their arms. The skin on them tends to lose elasticity and sag, and excess fat can actively accumulate here, especially if you have an apple-shaped figure.
Moreover, arms can ruin the look of your body, even if you are quite slim. Therefore, it is important to pay attention to them during workout sessions. For women, arm toning exercises with dumbbells will be useful .
These exercises also involve the muscles of the back and the abdominals. That is, the entire upper body is worked .
1. Dumbbell Front Raises
Stand up with your legs apart.
Grab two dumbbells and slowly raise both arms in front of you, trying to keep them parallel to the floor.
Return to the starting position and then repeat the process.
Perform 10 to 20 lifts.
2. Dumbbell Lateral Raise
Stand up and spread your legs.
Grab two dumbbells and slowly move your arms out to the sides, trying to bring them parallel to the floor.
Return to the starting position and then repeat the process.
Perform 10 to 20 lifts.
3. Standing dumbbell triceps extension
Stand with your legs shoulder-width apart.
Then, place both hands in front of you and hold a dumbbell by one end (or the handle of a kettlebell).
Raise your arms above your head and bend your arms, holding the dumbbell or kettlebell behind your head. Feel the pressure on your arms and shoulders.
Make sure your spine, legs and knees are straight.
Then return to the starting position.
Repeat for 15 to 20 repetitions.
4. Dumbbell triceps extension (on the floor)
Lie on your back with the soles of your feet supported.
Keep your arms straight, making a 90-degree angle with the floor and hold a dumbbell in each hand.
Raise the dumbbells with your arms straight.
Perform 10 repetitions.
5. Dumbbell cut (lumberjack)
You’ll need some dumbbells.
Stand with your feet hip-width apart with the weight on your left leg.
First, start by holding the dumbbell in both hands by your left shoulder, then rotate to make a chopping motion toward your right hip. Next
, let your feet and knees pivot with the twist and lift the dumbbell back up toward your left shoulder and repeat for 20 reps.
Do 20 reps on each side.
6. Seated dumbbell reverse raise
Grab a pair of 1-1.5kg dumbbells and stand with your feet hip-width apart.
Sit down, then move your hips back as you lower your torso until it’s almost parallel to the floor.
Next, turn your palms to face each other, bend your elbows and lift the weights up to shoulder height, then focus on using your back, not your arms, to lift the weights up and then gently lower them back down.
Keep your core and glutes engaged throughout the movement.
Do 10 reps.
7. Dumbbell Triceps Kickback
First hold a dumbbell or barbell in each of your hands ensuring a proper grip.
When you are in a standing position, bend your knees making sure your back is absolutely straight and bend your front.
The front of your body should be parallel to the ground and your arms should be closer to your sides like a 90-degree stance between your forearm and upper arm. Your shoulders
should be intact at your sides as you extend your arms towards the back and feel the contraction in your triceps and arms.
Hold the same position for a while and return to the starting point. Make sure you do not swing your hands.
Try to perform at least 20 repetitions.
8. Dumbbell chest press on the floor
Lie on the floor with dumbbells in your hands and feet flat on the floor.
Push the dumbbells up until your arms are completely straight.
Lower your arms until your elbows touch the floor.
Perform 10 to 20 lifts.
So by doing these exercises regularly, you can both burn excess fat in your arms and tighten them and make them firmer and more attractive.
The first thing you need to do is choose the right weight of the dumbbells you are going to work out with. If you plan to train at home, adjustable ones are ideal. They allow you to adjust the weight, so you can increase the load as needed.
If we talk about single-piece dumbbells, their optimal weight is at least two kilograms. Small dumbbells of 0.5-1 kg are mostly more suitable for group fitness classes, but at home they will not help to cope with such a task as toning the arms. But you should not use too heavy dumbbells either, because the goal is not to actively increase muscle mass. The best option is 2 kg or a little more.
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