The 10 Best Exercises For Arm Day

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To get strong and defined upper body you should try these essential and effective moves that are simple, and most of them only require a set of dumbbells.

Be sure, when is next arm day, to include these 10 exercises bellow.

  1. Upper Body: Push-Up

  • Begin in a plank position
  • Pulling your belly button in, keep the back straight.
  • Lowering, exhale and bend your elbows outward to the sides. Hold this position a while, before you raise back up. That completes one rep.

Perform three sets of 10 reps.

  1. Bicep Curl and Overhead Press

  • Start in standing position, holding a dumbbell in each hand to your shoulders, with elbows bent
  • Stabilizing your torso and keeping your arms moving upward, straighten the arms above you and perform an overhead press.
  • Bending your elbows come back to the end of your bicep curl, then come back to the starting position. That completes one rep.

Perform three sets of 10 reps.

  1. L-Stand

  • Stand in front of the wall and place your hands one leg length away from the wall.
  • Stepping your feet on the wall come with the legs parallel to the floor.
  • Hold this position for 10 seconds.

Repeat the same twice more.

  1. Triceps Dips

  • Place your hands behind the body on a secured bench or stable chair.
  • Moving your bum in front of the bench bend your legs
  • Straightening out your arms, keep a little bend in your elbows
  • Slowly bending at your elbows about a 90-degree angle, lower your upper body down toward the floor. Keep your back close to the bench.
  • After reaching the bottom of the movement, slowly press off with your hands and push yourself to the starting position.

Perform three sets of 10 reps.

  1. Dolphin Dive

  • Start in Quarter Dog with feet shoulder – width apart and the forearms parallel.
  • Pressing your hips and shoulders back toward your feet, lengthen through your spine.
  • While tilting your tailbone up slightly, stretch in your lower back.
  • Take a deep breath in, and while exhaling, dive forward, lowering the chin close to the floor in front of the fingertips.
  • Inhaling, press back to Quarter Dog, to complete one rep.

Perform three sets of 10 reps.

  1. Upright Row

  • In standing position hold a dumbbell in each hand in front of your thighs, shoulders over your pelvis, and knees slightly bent.
  • Bending your elbows out to the sides, raise the dumbbells to your shoulders.
  • Reverse the movement to the starting position, to complete one rep.

Complete three sets of 10 reps.

  1. Man Maker Burpee

  • Start standing with a wide stance, holding a dumbbell in each hand
  • Lowering into a deep squat, walk or jump your feet back into plank position. (Optional – do a push-up).
  • From this position, exhaling and stabilizing your torso lift your right elbow to row.
  • Return the weight to the ground, and repeat the movement on your left side.
  • Jumping your feet back in toward the hands, drop your hips toward the ground
  • Curl your weights into the chest and stand.
  • Performing an overhead press, extend your arms above your head
  • Carefully lower the weights to the starting position to complete one rep.

Perform one set of 10 reps.

  1. Single-Leg Scarecrow

  • Standing on your left leg, raise your right knee up to the level of your hip and holding a dumbbell in each hand, raise your arms out to the side, with your elbows bent to 90 degrees.
  • Rotate your upper arms forward to bring your fists to the floor;
  • Immediately, rotate the upper arm backwards to bring the fists up, without lowering or raising your upper arms (keep them parallel to the floor all the time). That completes one rep.

Perform 10 reps, and switching the legs, repeat. 

Complete a total of three sets by 10 reps on each leg.

  1. Up-Down Plank

  • Begin in a full plank.
  • Lowering your right elbow to the mat and then your left, come into an elbow plank.
  • In reverse movement return to a full plank, to complete one rep.

Perform three sets of five reps.

  1. Lying Chest Fly

  • Lie on your back with, bend knees at 90-degree angles and hold the dumbbells in your raised hands toward the ceiling.
  • Keep your torso stable and open your arms out to the sides until your elbows are about two inches from the floor.
  • Raising your arms to the ceiling, join the weights together over your chest. That completes one rep.

Perform three sets of 10 reps.

Source : www.popsugar.com

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