Exercises for arms: 5 exercises to get toned and strong arms

Chethana Prakasan

If you love wearing sleeveless or off-shoulder dresses, then you must do exercises for arms to make them leaner and look longer. Many of us feel that working out arms will make us bulky but it is not true. Doing arm exercises will not make your arms look like the Incredible Hulk’s arms but will tone them and make them stronger. The moves are easy to do and can be done right in the comfort of your room. Most of these exercises moves use your body weight, so you will not require any expensive gadget. So, get ready to shed some fat from your arms. Here are some exercises for arms. (ALSO READ Increase penis size naturally: 5 most effective exercises for penis enlargement)

1. Arm circle

This seemingly easy exercise is one killer move for toning up your arms. This exercise will target your biceps, triceps, back and shoulders. You can also hold dumbbells to make it more effective.

How to do it: Stand straight with your arms extended to sides at shoulder length and feet shoulder-width apart. Move your arms in circular motion. Do 20 forward circles and then 20 backward circles.

2. Pilates boxing

This Pilates move will help you to tone up your arms and shoulders.

How to do it: Start by standing with your knees bent and feet hip-width apart. Hinge forward from your waist with your spine straight. Lift your fists to shoulder level and box your right hand forward. Keep your elbows up and your core engaged. Now box your left hand. Box 20 times on each side. (ALSO READ Knee joint pain exercise: 5 simple exercises to get rid of knee joint pain).

3. Overhead bend

Over head bend will target your triceps, shoulders and core. Hold dumbbells while doing this exercise to lose more fat.

How to do it: Stand straight with dumbbells in each hand and feet hip-width apart. Lift your right arm above your head and bend to your left side from the waist. Keep your shoulder down. Do 25 reps on both the sides.

4. Triceps swing

Triceps swing will help you to get rid of fat from your arms and tone them.

How to do it: Start by lying down on your back with knees bent and feet on the floor. Hold dumbbells in each hand. Keep your hands extended above your head. Now, raise right arm over your chest and keep your left arm over your head. Then bring your left hand over your chest while keeping your right hand over your head. Repeat this 15 times and do around 3 sets. (ALSO READ Get 6-pack abs at home with these 5 exercises).

5. Shoulder press

Shoulder press targets your triceps and shoulders.

How to do it: Stand straight with dumbbells in each hand and feet shoulder-width apart. Bring your hands to shoulder by bending your elbows. Your palms should face forward. Raise your hands above your head and lower it back to the shoulder. Do 20 repetitions of this.

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