{Day 23} My Favorite Arm Exercises

{Day 23}

New here? Make sure to check out day 1  and my introduction to my 

31 day of Health and Exercise series for the month of October

Thank you for reading and coming along with journey with me

I hope to inspire and motivate you through this series  

 Today I am going to talk about 

my favorite exercises to work my arm muscles

I love working out my arms and it is my favorite place to feel sore

As a woman I want to have strong toned arms 

that look lean but toned not bulky 

Here are some of my go to Arm exercises    

 Bicep curl shoulder extension combo

  

  Stand with feet shoulder-width apart, grasping a dumbbell in each hand
With palms facing forward, 

bend your elbows and pull the weight up towards your shoulders

rotate your wrists so your palms are facing outward 

and press up above your head until your arms are straight

Then lower back down to your shoulders 

rotate your wrists so your palms are facing toward your body again

and lower your arms back down to your sides    

 

Overhead extensions  

  Stand with feet hip-width apart and knees slightly bent, 

and hold one dumbbell with both hands

 Reach arms overhead, holding the dumbbell vertically

 Keep wrists straight Bend elbows, lowering the dumbbells behind head

 Keep upper arms close to your head and elbows pointing toward the ceiling

 Straighten your arms upward; repeat

Horizontal Row with Dumbbells  

 Hold a dumbbell in each hand and get on hands and knees

 Keep back straight. Align knees under hips and right hand under right shoulder,

 palm facing in With elbow slightly bent, reach left arm out to the side (keep dumbbell on floor). 

Your palm should be facing back  Tighten abdominal muscles

  Squeeze shoulder blades together and lift left arm up until 

the upper arm is parallel to the floor and elbow is slightly behind you

  Your forearm should be hanging down with the palm facing back

Return to start and finish the set, switch sides.

  Works: posterior deltoids

Triceps kickbacks

  Place your right knee on a bench and then lean over 

and rest your right hand on the chair for balance

Keep your left leg slightly bent

 Holding a dumbbell in your left hand,

 place your left elbow close to your side with the dumbbell

pointed toward the floor Keeping your elbow in place, 

extend your arm backward until it is almost straight. 

Be careful not to lock your elbow. 

Lower your forearm down but keep your elbow at your hip.

 Repeat 8-12 times, then switch sides.

Dumbbell bench press 
 

 On a weight-lifting bench, lie on your back with both feet planted firmly on the floor
Reach up to grasp the dumbbells in each hand
Pull the dumbbells down toward your chest at the same time

 then push them away from you

Do at least 12 repetitions using as much weight as you can

 Works: triceps and pectoral muscles

Pushups

  Place your toes and hands on the floor,
making sure your back and arms are straight.
Keep your hands slightly more than shoulder-width apart
and tighten your abdominal muscles
Inhale as you lower yourself to the floor,
stopping as your elbows reach a 90-degree bend.
Keep your body from touching the floor
Exhale and push yourself away from the floor
Don't lock your elbows, and don't bend your back
  Repeat several sets  

To read more about pushups Check out my Day 15:pushups Post

Dumbbell Fly

   Grasp two dumbbells.Lie on your back on a flat bench

Raise the dumbbells above your chest

Lower the dumbbells to your sides with your elbows slightly bent

Stop when your elbows and chest form a horizontal line

Raise the dumbbells back together

 Alternating hammer curls    

 Position two dumbbells to sides, palms facing in, arms straight

With elbows to sides, raise one dumbbell until forearm

 is vertical and thumb faces shoulder

Lower to original position and repeat with alternative arm

Triceps dips  

  Sit on inside of one of two benches placed parallel,

 slightly less than leg’s length away

 Place hands on edge of bench, straighten arms, slide rear end off of bench,

 and position heels on adjacent bench with legs straight

Lower body by bending arms until slight stretch is felt in chest or shoulder,

 or rear end touches floor  Raise body and repeat

Bicep curl

  Stand with feet shoulder-width apart,

 grasping a dumbbell in each hand

With palms facing forward, 

bend your elbows and pull the weight up towards your shoulders

Lower your arms; repeat

Upright Row with Dumbbells 

   Stand with your feet shoulder width apart
  Hold the dumbbell slightly less than shoulder width apart 

with your palms facing inwards
  Pull the dumbbells up until your hands are about level with your shoulders

Your elbows should be just a little higher than your hands
  Now pause briefly and return to your starting position

Side Raise with dumbbells  

  Stand with feet hip-width apart and knees slightly bent

 Holding a dumbbell in each hand, let your arms hang by your sides, palms facing in
 Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders and palms face the floor

 Lower your arms; repeat.

 Works: anterior and middle deltoids

I CHALLENGE you to try out some of these arm exercises this week!!! 

 Come back tomorrow for another Health and Exercise Tip

And make sure to check out the previous posts of this series HERE

You don't want to miss anything :)