Arm Exercises for strength

Arm exercises for strength.



  1. Bicep Curls:

    Stand with a dumbbell in each hand, palms facing forward. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level. Slowly lower the dumbbells back to the starting position while inhaling. Repeat for the desired number of repetitions.

  2. Tricep Dips:

    Sit on the edge of a sturdy chair or bench with your hands gripping the edge next to your hips. Walk your feet forward and lower your body off the edge, supporting your weight with your hands. Bend your elbows and lower your body down until your upper arms are parallel to the floor. Push yourself back up to the starting position using your triceps. Repeat for the desired number of repetitions.

  3. Push-Ups:


    Start in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your body until your chest almost touches the ground, keeping your elbows close to your body. Push yourself back up to the starting position by straightening your arms. If needed, you can modify this exercise by performing push-ups on your knees instead of your toes.

  4. Hammer Curls:

    Stand with a dumbbell in each hand, palms facing your body. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. This time, keep your palms facing your body throughout the movement. Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level. Slowly lower the dumbbells back to the starting position while inhaling. Repeat for the desired number of repetitions.

  5. Tricep Pushdowns:

    Attach a straight bar or rope attachment to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grab the bar or rope with an overhand grip and position your elbows by your sides. Push the bar or rope downward by fully extending your arms until they are straight. Keep your upper arms stationary throughout the exercise. Return to the starting position by slowly bending your elbows and allowing the bar or rope to rise. Repeat for the desired number of repetitions.

Remember to use weights that challenge you but still allow you to maintain proper form. If you're new to exercise, it's always a good idea to consult with a fitness professional to ensure you're performing the exercises correctly and safely.

Comments

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