Many women do not pay enough attention to their arms. The skin on them tends to lose elasticity and sag, as well as excess fat can actively accumulate here, especially if your figure is close to the “apple” type.
Also, arms can ruin the look of your body, even if you are quite skinny. Therefore, it is important to pay attention to them during exercise sessions. For women, exercises to tone the arms with dumbbells will be useful .
These exercises also involve the back and abdominal muscles. That is, the entire upper part of the body is worked .
1. Dumbbell Front Raise
Stand up and separate your legs.
She takes two dumbbells and slowly raises both arms forward, trying to bring them parallel to the ground.
She returns to the starting position and then repeats the process.
Perform between 10 and 20 lifts.
2. Dumbbell Lateral Raise
Stand up and separate your legs.
Grab two dumbbells and slowly spread 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 between 10 and 20 lifts.
3. Dumbbell Triceps Extension (Standing)
Stand with your legs apart with your feet shoulder-width apart.
Next, reach with both hands in front of you and hold one end of a dumbbell (or kettlebell handle).
Raise your arms above your head and bend your arms, holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
Make sure your spine, legs, and knees are in a straight posture.
Then return to the starting position.
Perform between 15 and 20 repetitions.
4. Dumbbell Triceps Extension (on floor)
Lie on your back and support yourself with the soles of your feet.
Put your arms straight, making a 90 degree angle to the floor and hold a dumbbell in each hand.
Raise the dumbbells by putting your arms straight.
Do 10 repetitions.
5. Dumbbell Cut (Lumberjack)
You will need some dumbbells.
Stand with your feet hip-width apart with your weight on your left leg.
First, you start by holding the dumbbell in both hands next to your left shoulder, then twist to do a chopping motion toward your right hip.
Next, let your feet and knees pivot with the twist and lift the weight back to your left shoulder and repeat for 20 reps.
Do 20 repetitions on each side.
6. Seated Reverse Dumbbell Raise
You have to take a pair of dumbbells between 1 and 1.5 kg and stand up with your feet hip-width apart.
Sit down and then you have to move your hips back while lowering your torso until it is almost parallel to the ground.
Next, turn your palms to face each other, bend your elbows and lift the weights to shoulder height, then focus on using your back, not your arms, to lift the weights and then lower them gently.
You want to keep your core and glutes contracted throughout the movement.
You have to do 10 repetitions.
7. Dumbbell Triceps Kickback
First hold a weight or dumbbell 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 the body should be parallel to the ground and the arms should be closer to your sides like a 90 degree forearm to upper arm stance.
Shoulders should be intact at the sides as you extend your arms out behind you 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 don’t swing your hands.
Try to perform at least 20 repetitions.
8. Dumbbell Floor Press
Lie on the floor, with the dumbbells in your hands and your 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 between 10 and 20 lifts.
So by doing these exercises regularly, you can both burn excess fat on your arms and tighten them up and make them firmer and more attractive.
The first thing you should do is choose the appropriate weight of the dumbbells with which you are going to work. If you plan to train at home, the adjustable ones are ideal. They allow you to adjust the weight, so you can increase the load as needed.
If we talk about one-piece dumbbells, then 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 shouldn’t use dumbbells that are too heavy either, because the goal is not to actively increase muscle mass. The best option is 2 kg or a little more.
