Image default

5 Exercises to Shape The Arms

If we are not physically fit, we can start with low repetitions and less weight and increase as we gain background.

In the gym, we can find a wide variety of machines and tools to work our body in different ways.

However, considering that not all people have time to go to a gym, or that it is sometimes too expensive, it is good to know that many exercises give good results without having to use these elements.

Also, many of these activities can be done in short routines, taking up any free space.

For this reason, below, we want to share in detail some good exercises to shape and tone your arms without having to leave home.

Push-ups to shape the arms

Push-ups are basic exercises in any training plan to shape and strengthen the arms and the entire upper part.

It helps to work the pectoral and actively works the triceps. However, it is important to contract the abdomen to prevent the lower back from falling towards the floor.

How to do it?

First of all, if you’re starting and you don’t have enough physical stamina, get on your knees instead of on the balls of your feet. Put your hands on the floor, slightly away from your shoulders, and begin to raise and lower your chest without bending your elbows too much.

It is advisable to perform between 10 and 12 repetitions until completing 3 series. Once you gain more resistance, you can get into the classic position on the balls of your feet.

Bottoms to shape the arms

Also known as triceps dips, dips help tone the back of your arms.  That is the area that tends to lose more firmness due to the accumulation of fat.

Its practice, among other things, strengthens the back and increases physical strength throughout the upper body.

How to do it?

First, turn your back to a chair or table, and rest your hands on its surface. Then spread your legs a little and bend your knees.

From this position, bend your arms, creating a 90-degree angle with your elbows, and lower your hips without touching the ground. After that, return to the starting position and do 12 repetitions.

The most advisable thing is to do three series.

Press shoulders

To tone the muscles of the arms, not only the work of the biceps is important. The strengthening of the shoulders is the best compliment to make them look firmer.

The shoulder press is a complete exercise that increases the resistance of the upper body. Also, it reduces the tension of the cervical area.

How to do it?

First, stand up with your knees slightly bent and your back straight. Then, take a dumbbell or bottle in each hand and place them at the level of your ears.

From this position, push them up, overhead, until your arms are fully stretched. Then, return to the starting position and do 12 to 15 repetitions.

French lying down to shape the arms

This interesting exercise helps you work your arms and shoulders together. It is ideal for toning muscles and reducing flaccidity.

How to do it?

To start, lie on your back on an exercise mat with your knees bent. Then, hold a dumbbell in each hand and lift both arms straight up, with the weights in front of your face.

Then, bend your elbows until the weights are at ear level. Stretch your arms again and do 3 sets of 12 repetitions each.

Curl biceps

This classic exercise focuses on strengthening the biceps, helping to keep the arms stronger and more toned.

It is important to keep the elbows close to the body’s sides throughout the activity since when they are separated, a correct execution is not achieved.

How to do it?

Stand up first, with your knees slightly bent and your back straight. Grab a dumbbell in each hand and bend your elbows as you bring your wrists toward your shoulders.

Then lower yourself in slow-motion so that your arms are well extended. Finally, bring your arms back up and do 12 to 15 reps. It is recommended to do about 3 series per session.

As you can see, there are very simple exercises that do not require machines or professional help to be performed.

It is important to bear in mind that, to establish a specific number of weekly sessions for each exercise, it is best to set up a personalized table with a specialist.

This is because the free time for sports that everyone has can vary and their physical capacity. Therefore, the number of sessions and the number of exercises to be carried out, and the rest time between each one can be different according to each person’s circumstances.

Related posts

Beginner Elliptical Workout a Comprehensive Guide Leafabout


Concentric Contractions: Type of Movement to Increase Muscle Size


How Much Does the Bar Weigh at Planet Fitness?


Leave a Comment