This month we are conditioning the arms. Try these 4 exercises below and stop with anything that causes pain. It’s okay to feel fatigue and your muscles working, but you shouldn’t feel pain. For your resistance start low and work your way up. A 2 or 3 pound weight might be all you can safely do. That’s okay, at least you’re working the muscles and getting stronger. Enjoy the workout
The Reverse Fly
With a pair of dumbbells stand with the knees bent and feet hip-with apart. Bend forward at the hips and let the arms had straight down from the shoulders with the palms facing each other. Raise both arms up and out to the sides, squeezing shoulder blades inward. Let arms down slowly and begin again.
The Biceps Curl
Keep the dumbbells at your side and stand straight up. With the palms facing forward keep your back straight and the chest up. With the upper arms kept still, bend your elbows up bringing the weight towards your shoulders. Return the weights to the starting position slowly. When arms are completely straight you can do another one.
The Dumbbell Cross Jab
Stand with knees slightly bent and feet slightly wider than the hips. With dumbbells held up at chest height, arm rotated so palms face each other and elbows slightly bent. Extend your left arm across your body until your weight is in line with the right shoulder. As your returning to start the right arms begins to extend across the body until it’s in line with the left shoulder. That’s one repetition.
The Triceps Extension
Lie face-up on a bench and hold a pair of dumbbells above your head. With arms straight and palms facing each other bend your elbows to lower the dumbbells to either side of your head. Lift the weights slowly up to the start. Repeat. If you don’t have a bench you can work out the triceps lying on the floor or in standing. You can vary the hand position from facing each other to palms up.
Hopefully you’re on the way to strong, healthy and trouble free arms! If you’d like a pair of WAGs to wear while you lift weights click here.
They can add non-skid, grip and protection to your hands.