Tuesday, October 23, 2012

{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  

A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises

 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

A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises  
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
  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  
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
  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  
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
 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
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
  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 
 
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
 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
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
  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
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
   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    
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
 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  
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
  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
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
  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 
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
   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  
A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises
  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

A mommy's life...with a touch of Yellow- 31 days of health and Exercise-Day 23 Arm Exercises

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 :)

3 comments:

  1. All great exercises. Do 12-15 reps for lean and8-10 to build mass! Thanks for hosting!

    ReplyDelete
  2. Hey there! I came over from the Tell me Tuesdays link up. I've been looking around and love your blog! Your little boy is darling. I have a crazy little guy too. Aren't they so fun?!
    I'm your newest follower, it's nice to "meet" you!

    Jessie
    www.jessieandconor.blogspot.com

    ReplyDelete
    Replies
    1. Yay I am so excited that you found me through the link up! I LOVE new followers so thank you so much for following, reading and for the support. I am so excited that you love my blog that means so much to me. Thank you I think he is cute too and yes little boys are so much fun!!!It is nice to "meet" you too :)

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