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Arm exercises have many benefits that help in performing daily tasks with ease. With added strength in your arms, it’s easier to carry groceries, perform household cleaning chores, and not to mention carrying your children around!
The good news is you don’t need to spend money on a gym membership to strengthen your arms. You can do this arm routine in the comfort of your own home with little or no equipment.
Here is a FabUplus arm exercise routine that will assist you in becoming the strongest you in town. You can start with one set then over time, increase to 2 – 3 sets per session. All of these exercises can be done in a seated position on a chair, with weights or without.
BICEP CURLS
Begin in the standing position; feet shoulder width apart with your knees slightly bent. You can do dumbbell curls with both arms simultaneously or alternating arms.
With dumbbell in hand, and arms by your side, bend elbows and contract your biceps to draw the weight upward. Pause, and slowly lower the weight back to the starting position.
HAMMER CURL
Hammer curls are similar to the bicep curl with a variation of the grip; holding the weight is vertical with your grip facing your torso, and the movement is the same.
SHOULDER PRESS
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to your ears, the elbows extended out in front and about 90 degrees. This will be your starting position.
Raise your arms together directly above your head. Pause, and slowly return the weight to the starting position. Remember to not lock your elbows at the top of the lift.
SHOULDER FLY
Using the same stance as the shoulder press, feet shoulder with apart, place your arms at your sides, and raise them out at your sides to shoulder level. Pause, and return your arms to the starting position.
TRICEPS KICKBACK
Bend your knees slightly and bring your torso forward angled at 90 degrees, remember to keep your back straight and your shoulders down. Your gaze should be slightly in front
Raise your hands to your armpits and “kick back” the weight, with the upper arm staying locked with the only movement being the forearm; Extend the arm back until full extended, then return to your starting position.
TRICEPS EXTENSION
Stand with your feet shoulder width apart, use both hands to hold the dumbbell and lift if over your head until both arms are fully extended.
Keeping your upper arms close to your head with elbows in, lower the weight behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
Here at FabUplus the main goal is to get moving to build strength making our daily tasks a little bit easier. If you do these exercises once or twice a week, soon you will be lifting those groceries with ease, raking those leaves in a flash, but most importantly, improves the range of motion in your arms.[/vc_column_text][/vc_column][/vc_row]