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At-Home Arm Workout for Women

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Concentration Curl

A. Stand with ft hip-width aside, holding a dumbbell in every hand, palms dealing with forward. Lower into a squat and relaxation triceps on knees with elbows under kneecaps.
B. Carry the weights up to shoulders to perform a biceps curl, then decrease again down. Be certain that to keep a flat again all through the motion.

Repeat for 1 minute.

Close ‘n’ Large Kickback

A. Stand with ft wider than shoulder-width aside, holding a dumbbell in every hand, hinging barely ahead at the hips with a flat back.
B. Holding elbows tight to the physique and palms dealing with in, carry weights backward, extending arms. Lower to return to starting place.
C. Then flare elbows out to the edges and raise weights backward, extending arms. Decrease to return to beginning place.

Repeat for 1 minute.

Uppercut

A. Stand with ft wider than shoulder-width aside, holding a dumbbell in every hand at shoulder degree, underneath your chin.
B. Alternating one arm at a time, shortly punch underneath and then up, as if hitting the underside of a heavy bag. Ensure to not absolutely prolong the elbows. Maintain your core engaged and allow for a slight rotation within the torso with each punch.

Repeat for 20 seconds, shifting as fast as attainable.

Windshield Wiper Curl

A. Stand with ft hip-width apart, a dumbbell in every hand by sides, palms dealing with to the edges.
B. Curl weights as much as your shoulders, connecting weights together on the prime. With weights nonetheless pressed collectively, decrease arms down in front of hips.
C. With weights nonetheless pressed together, curl the weights as much as your shoulders. On the prime of the movement, separate the weights and decrease back to starting place.

Repeat for 1 minute.

Extensive Overhead Extension

A. Stand with ft hip-width apart, holding a dumbbell in every hand overhead, barely wider than shoulder-width aside with palms dealing with forward.
B. Decrease weights behind head, elbows stating at diagonals toward the ceiling.
C. Press the weights again as much as beginning position.

Repeat for 1 minute.

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