You often struggle with fat buildup in your biceps area. even when you lose extra weight, and shed annoying fat from other parts of your body, this problem still bothers you, and you think it's hard and can't be fixed, But the solution is always with Fitness Garage. so let us give you these exercises to tone and tighten your arms:
Workout duration: 20 minutes
Equipment used: Yoga mat - Dumbbell weights
Instructions: Wear proper workout clothes so they don't hold you back or mess with the exercise effectiveness and efficiency.
Traditional Curls exercise:
- Stand up straight with your legs slightly angled forward holding a pair of dumbbells.
- Grip the dumbbells tight, then lift them toward your chest bending your elbows and twist the dumbbells so they’re parallel to your shoulders.
- Lower your arms back down and straighten them by your sides.
- Repeat these steps for 20 reps over 3 sets.
Hammer Curls exercise:
- Stand up straight with your legs slightly angled forward holding a pair of dumbbells.
- Hold the dumbbells firmly, then lift them toward your chest by bending your elbows so the dumbbells are vertical to your shoulders.
- Lower your arms back down and straighten them by your sides.
- Repeat these steps for 20 reps over 3 sets.
Wide Curls exercise:
- Stand straight with your back and legs slightly angled forward, holding a pair of dumbbells in your hands.
- Hold the dumbbells firmly, then lift them up so they form an acute angle with your chest, centered at your elbows by your sides, with the dumbbells parallel to your shoulders, not vertical.
- Lower your arms back down and straighten them by your sides.
- Repeat these steps for 20 reps over 3 sets.
Kickbacks exercise:
- Lean your back slightly forward but keep it straight, keep your legs bent a bit forward, hold a pair of dumbbells in your hands, and bend your arms towards your body sides.
- Hold the dumbbells tightly, then point them behind your back by straightening your arms backward.
- Hold this position for two seconds before going back to the starting position.
- Repeat these steps 20 reps for 3 sets.
Dumbbells close Grip Press exercise:
- Lie on your back on a flat surface, place one arm by your side, then raise the other arm holding the dumbbell up so it’s vertical to your shoulder.
- Bend your arm and bring the dumbbell toward your chest.
- Repeat these steps 20 times for 3 sets on each arm
