Welcome to another Monday!

Our blogs this month are dedicated to strengthening and toning our arms. If you read last week’s blog, you now know a little more about the muscles of the arm. This week, we’ll begin working on exercises to make sure our arms are in tiptop shape!

Last week, we talked about the biceps, triceps, and deltoids. These muscles tend to be the ones we focus on the most when exercising. Below are 3 exercises that specifically work these muscles. Let’s get to work!

Perform 3 sets of 8-12 reps of each exercise on 3 non-consecutive days each week.

Alternating Hammer Curls (Biceps)

Start with neutral grip (palms facing each other) and curl the dumbbells up one at the time while you turn palms upward. Do not swing the arms. This movement should be slow and controlled. Keep the shoulders/shoulder blades in the neutral position. Extend the elbows completely in the bottom position.

 bicep curls

Alternating Dumbbell Shoulder Press (Deltoids)

Standing up with dumbbells over your shoulders and palms facing each other, press one dumbbell all the way over your head and lower it under control back to the starting position without using any leg drive. Make sure to keep your forearm as vertical as possible. Repeat with other arm.



Bench Dips (Triceps)

Sit on the bench and place the hands on the edge of the bench with fingers facing forward. With legs extended, support yourself only with the hands and keep the back close to the bench as you move the trunk down and up.



 tricep dips




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