12 Exercises to Sculpt Strong Arms

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For anybody who wants to tone biceps, triceps, and shoulders, we prepared 12 challenging moves, which are proven and easy to do.  If you are ready to burn, start following the GIFs below, and your results will be seen very soon.

  1. Dumbbell Thruster

Instruction:

–              Starting position – standing position with a dumbbell in each hand and your feet hip-width apart. Your palms should face in and elbows bent.

–              Hinging your hips back, lower into a squat (as low as you can).

–              Then press dumbbells overhead in one movement while push up to stand.

Return to squat and repeat.

  1. Warrior Kickbacks

Instruction:

–              Starting position – standing position with a dumbbell in each hand and your feet hip-width apart. Your weight is shifted to left foot and your right leg behind you while lowering your torso. Your chest should face the ground.

–              Bring the weights to your shoulders, keeping elbows close to your torso and, then extend them behind you.

  1. Push-Up

Instruction:

–              Starting position – a high plank with your spine long and shoulders above your wrists.

–              Bending your elbows lower your body to the mat (if needed drop to your knees).

–              Straighten your arms by pushing through the palms of your hands.

  1. Plank Up

Instruction:

–              Starting position – a high plank with one arm bent, bring the elbow and forearm to the floor.

–              Bringing the other arm down come in a forearm plank.

–              Pushing back up return to the starting position.

–              Alternating, repeat this movement.

  1. Plank Taps

Instruction:

–              Starting position – a high plank with your feet hip-distance apart.

–              Engaging your core and glutes to keep the hips still, tap each hand to the opposite shoulder.

  1. Lateral Plank Walk

Instruction:

–              Starting position – a high plank with abs tight and shoulders above your wrists.

–              With your right foot and right hand step to right side immediately

–              Then continue with your left foot and left hand.

–              Do it in one direction, then walk in the opposite.

  1. Tricep Dips

Instruction:

–              Starting position – sitting position on the ground with your back up against a box or step and your legs in front of you.

–              Place your palms on the box or step behind you, fingers facing forward.

–              Straightening your arms, raise your legs and butt off the ground,

–              Bending your elbows to lower back down (without touching the ground), keep your heels on the ground,

–              During this exercise, make sure you keep your elbows directly behind your body.

  1. Dumbbell Hammer Curl to Press

Instruction:

–              Starting position – standing position with your feet hip-width apart and a weight in each hand. Your palms are facing in.

–              Curl the weights to your shoulders.

–              Then press the weights overhead.

  1. Overhead Triceps Extension

Instruction:

–              Starting position – standing position with feet shoulder-width apart. The dumbbell is held in both hands behind your neck and elbows are bent and pointing towards the sky.

–              Your upper arms should be fixed, extend your forearms above your head. Your shoulders are down and core tight.

–              Return to the starting position.

  1. Diamond Push-Up

Instruction:

–              Starting position – a high plank with your hands together (your thumbs and forefingers form a triangle).

–              Lowering your torso toward the ground bend elbows and complete push-up.

  1. Bicep curls

Instruction:

–              Starting position – standing position with a weight in each hand with your arms by your sides and feet hip-width apart.

–              Curl the weights up to meet your shoulders, keeping your elbows next to your torso.

–              Slowly lower weights back down.

  1. Elevated Push-Up

Instruction:

–              Starting position – a high plank with your hands resting on a low box (bench, couch or step).

–              Bend your arms and lower your chest to meet the top of the box, keeping your elbows close to your torso.

–              Keep your spine long and core tight.

–              Then, pushing your palms straighten the arms.

Source: www.self.com