|
Workout Details:A variation on the roman bench twist your dumbbell weight to touch by your hip then extent your weight up as tall as you can above your head. Alternate sides and go slowly. Try to do 5 on each side to make a full set.
|
||||||||||||
Roman Twist Arm RaiseIntermediate |
|||||||||||||
|
Workout Details:Targets the biceps. The "preacher curl" bench helps you stabilize the rest of your body while you curl either dumbbells or a weighted bar up toward your shoulders, then slowly lower.
|
||||||||||||
Preacher CurlAdvanced |
|||||||||||||
|
Workout Details:On your patio banister, short wall, or chair, face away with your hands begin you on the top of the banister. With feet together, sink your rear as low to the ground as you can, then push back up to standing using your arms. Try sets of 10.
|
||||||||||||
Patio Tricep DipsBeginner |
|||||||||||||
 |
Workout Details:These tricep dips can also be off the side of your couch arm or a kitchen chair. Start with your arms straight and slowly lower your body keeping your elbows in tight behind you. Lift back to straight. Do 4 sets of 10.
|
||||||||||||
Tricep Dips off Roman BenchIntermediate |
|||||||||||||
|
Workout Details:You will be surprised how quickly your arms will fatigue doing this simple but effective exercise. Think "Rocky" in you head and box your fists out fast and at different angles. You don't need boxing gloves...I just think they are fun!
|
||||||||||||
Shadow BoxingBeginner |
|||||||||||||
|
Workout Details:A variation of the weighted bicep curl is to curl one arm at a time alternating sides. 10 reps per side to make a set.
|
||||||||||||
Single Arm Weighted TricepBeginner |
|||||||||||||
|
Workout Details:Holding dumbbells in each hand while standing, keep your arms straight and press them back behind you as far as you can reach then return to the starting position. Immediately repeat the movement with no breaks for sets of 15.
|
||||||||||||
Backward Weight Tricep PressBeginner |
|||||||||||||
|
Workout Details:Laying on a flat bench with the arms up a 90 degree bend, hold dumbbells in each hand. Rotate the arm so the hands come back to the side of the head (second picture) then rotate back up to the starting position. 4 sets of 10 with moderate weight
|
||||||||||||
Weighted Bench Arm TipsIntermediate |
|||||||||||||
|
Workout Details:The push ups on the half ball or "bosu ball" are great for your arms and triceps. For beginners, grab the sides firmly. When you get more advanced, place your hands flat in the center of the black part and push up with your arms closer together.
|
||||||||||||
Bosu Ball Push UpsIntermediate |
|||||||||||||
|
Workout Details:This is a great beginner push up, done on the raining of a patio or on a short wall. With your body held straight at an angle, touch your chest to the wall then push back out to straight arms. Sets of 12.
|
||||||||||||
Patio Banister Push UpsBeginner |
|||||||||||||
 |
Workout Details:This is great for the core and arms. With your body on the roman bench at an angle, push your weight up high over your head and come slowly back down to a straight body.
|
||||||||||||
Roman Bench Arm RaiseIntermediate |
|||||||||||||
|
Workout Details:Holding arms straight out to your sides while holding a weight in each hand. Make 10 small forward circles forward, approx. 6 inches in diameter, then reverse and do 10 backward small circles. Alternate without a break until you reach muscle failure.
|
||||||||||||
Weighted Side Arm CirclesBeginner |
|||||||||||||
|
Workout Details:Standing straight up lift dumbbell weights with both arms up to your shoulders then descend slowly. With low weights, try sets of 20 reps. With higher weights (preferred) try sets of 10.
|
||||||||||||
Traditional Dumbbell Bicep CurlBeginner |
|||||||||||||
|
Workout Details:A weighted bar prevents some of the range of motion available when curling dumbbells and concentrates the exercise along one plane. This is a very effective arm shaper and a moderate amount of weight is required. 4 sets of 10 is the goal.
|
||||||||||||
Weighted Bar Bicep CurlIntermediate |
|||||||||||||
|
Workout Details:This is a beginner bicep curl from a seated position, either on an exercise ball or a chair. Holding a dumbbell in just one hand, extend the arm out and curl the weight up to your shoulder. Repeat this 10 times. Increase the weight after a couple of weeks, push yourself to heavier weight.
|
||||||||||||
Seated Single Arm Bicep CurlBeginner |
|||||||||||||
|
Workout Details:A variation of the above exercise is to curl the weight with one arm at a time alternating sides.
|
||||||||||||
Single Arm Weight CurlsBeginner |
|||||||||||||
|
Workout Details:Curling dumbbells up to your shoulder with both hands is a great exercises to mix in between other exercises. You can choose to either curl low weights for a set of 15 or higher weights for a set of 10. Try to so 4 sets.
|
||||||||||||
Both Arm Weighted Bicep CurlBeginner |
|||||||||||||
|
Workout Details:Cables are easy to adjust and user friendly. If you haven't tried a bicep curl with cables I highly recommend it. Start with low weight and sets of 15. Work the weight a little higher and drop to sets of 10.
|
||||||||||||
Single Arm Cable CurlBeginner |
|||||||||||||
|
Workout Details:This exercise is one I have used not only to condition my arms but also improve my grip strength in my hands to help when I do vertical fitness (or pole). By holding weight plates in each hand, simply lift the plates up toward your shoulder and go back down. 10 times without stopping will make one set.
|
||||||||||||
Weight Plate Arm RaisesAdvanced |
|||||||||||||
|
Workout Details:Holding 1-5lb weights in each hand in front of you, twist your wrists to create a back and forth fanning motion with the weights. Keeping the arms straight and raised the entire time, you can keep them in front of you or move them to the side. The fanning motion is achieved by twisting the pam up then rotating to twist down. Go to muscle failure then rest for 30 seconds and repeat 3 more times.
|
||||||||||||
Weights Arm Wrist TwistBeginner |
|||||||||||||
|
Workout Details:Standing on the center of the band with one or two feet, depending on the length of you band, face your palms to the ceiling. Keeping your arms as straight as you can lift them to the ceiling then back down. Sets of 15 on the exercise are the goal.
|
||||||||||||
Arm Raise with BandsBeginner |
|||||||||||||
Arms
Roman Twist
Arm Raise
Preacher Curl
Patio Tricep Dips
Tricep Dips off
Roman Bench
Shadow Boxing
Single Arm
Weighted Tricep
Backward Weight
Tricep Press
Weighted Bench
Arm Tips
Bosu Ball
Push Ups
Patio Banister
Push Ups
Roman Bench
Arm Raise
Weighted side
arm circles
Traditional Dumbbell
Bicep Curl
Weighted Bar
Bicep Curl
Seated Single
Arm Bicep Curl
Single Arm
Weight Curls
Both Arm
Weighted Bicep Curl
Single Arm
Cable Curl
Weight Plate
Arm Raises
Weights Arm
Wrist Twist
Arm Raise with Bands