Get Your Arms in Tip-Top Shape with These 3 Exercises Using Dumbbells

Strong, toned arms do more than just boost your confidence. There are also key health benefits that come from exercising your arm muscles. Having stronger arms and shoulders can reduce your risk of injury and can help improve your posture. They also help protect your bones and stabilize your joints. Fortunately, toning and strengthening your arms doesn’t require much. A regular arm workout using just a simple set of dumbbells can get you the results you want. Here are 3 exercises that you can start with!

Bicep Curls - The standard bicep curl can be done standing or sitting at the end of a bench.

To do this exercise:
• Hold a dumbbell in each hand with your arms down by your sides.
• Inhale. As you exhale, slowly curl the weights up toward your shoulders.
• Focus on using your biceps to pull the weights up. Don’t sway, lean forward, or arch your back.
• Remember to keep your core engaged and your back straight.
• Now pause, then lower the dumbbells to the starting position.

Triceps Kickback - Triceps kickbacks are excellent for isolating, toning, and strengthening your triceps.

To do this exercise:
• Stand with a dumbbell in each hand, arms down at your sides, and palms facing each other.
• With your arms close to your sides and your knees slightly bent, lean forward at the waist.
• As you exhale, straighten your arms so the dumbbells finish slightly behind you.
• Pause, then bring your arms back to the starting position.

Chest Press - A chest press works several muscles at once, including your pectorals, triceps, and deltoids.

To do this exercise:
• Lie on the floor or on a bench with your feet flat on the floor.
• Hold a dumbbell in each hand, with your palms facing down toward the floor.
• Then, bend your elbows so that your hands are at a 90-degree angle from the floor.
• Inhale, and position the dumbbells a little wider than your chest. This is the starting position.
• As you exhale, push the dumbbells upward, keeping your elbows slightly bent.
• Then, slowly lower the dumbbells back to the starting position.

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