Many women do not pay enough attention to their arms. Their skin 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’re pretty 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 muscles of the back and abdominals. That is, the entire upper body is worked .
1. Dumbbell Front Raises
Stand up and spread 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 spread your legs.
Grab two dumbbells and slowly spread your arms out to your sides, trying to bring them parallel to the ground.
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, place both hands in front of you and hold a dumbbell at one end (or the handle of the kettlebell).
Raise your arms above your head and bend your arms while 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 the floor)
Lie on your back and support yourself with the soles of your feet.
Keep your arms straight, making a 90-degree angle to the ground, and hold a dumbbell in each hand.
Raise the dumbbells by keeping 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, start by holding the dumbbell in both hands next to your left shoulder, then rotate to cut toward your right hip.
Next, let your feet and knees pivot with the twist and lift the weight back toward your left shoulder and repeat for 20 reps.
Do 20 reps on each side.
6. Seated Dumbbell Inverted Raise
You have to take a pair of dumbbells between 1 and 1.5 kg and stand with your feet hip-width apart.
Sit down and then you have to move your hips back as you lower 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 gently lower them.
You want to keep your core and glutes engaged throughout the movement.
You have to do 10 repetitions.
7. Dumbbell triceps kick
First hold a barbell 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 at the front.
The front of the body should be parallel to the ground and the arms should be closer to your sides as a 90 degree posture between the forearm and the upper arm.
Shoulders should be intact at your sides as you extend your arms to 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 don’t swing your hands.
Try to do at least 20 repetitions.
8. Dumbbell chest press on the floor
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 ground.
Perform between 10 and 20 lifts.
So by doing these exercises regularly, you will be able to both burn excess fat in your arms and make them tighter and more attractive.
The first thing you should do is choose the right weight of the dumbbells you are going to work with. 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 are talking about single-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 arms. But do 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.
