Toning the upper arm through exercises is a fairly complex process. Upper arm exercises not only tone the body, but also strengthen the bones. This is a great way to avoid osteoporosis. Upper arm exercises help you to take your fitness levels to a higher notch. You can use dumbbells as well as your own body weight to perform some good upper arm exercises in order to tone your arms.You can use dumbbells, kettlebells, resistance bands and medicine balls for arm toning. You can perform some exercises with these equipments as well to tone your upper arms. Here are some good exercises which you can perform in order to tone your upper arms.
5 Upper Arm Exercises For Women
1. Horizontal Dumbbell Curls
Raise your arms straight up to the sides while holding the dumbbell. Elbows and palms should be reaching till the level of the shoulders. Your palms should be facing upwards. You should bend arms upwards to 90 degrees with your arms placed in a position parallel to the floor and elbows at the level of the shoulders.Return arms to original position. This constitutes one repetition. Perform 8 to 10 repetitions in 2 sets each with a rest interval of about 2 seconds.
2. Self Resisted Curls
Stand with feet apart and let right arm stay at the side with palm facing forward. Place left arm across the body so that left palm meets the right palm. Bend the right elbow while bringing the hands up the shoulder such that the palms meet creating a resistance. While pressing your palms together, lower your right arm at your side. This is one repetition. Now change to the other side and perform the same series of action. Do 8 to 10 repetitions with a interval of about 2 seconds.
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3. Sideways Plank
Get into plank position with your body being supported by your hand and feet with your palms facing downwards. Move your right hand sidewards followed by your left hand.Then return to the original starting position and repeat the set while alternating the hand that you move. You should ideally do 8 to 10 repetitions with a 2 second interval.
4. Dumbbell Side Raise
Stand with your knees slightly bent and feet apart. Hold your dumbbells at your side and let your palms hang by the side. Bring your hands holding the dumbbell to shoulder level. Return to the original starting position. Perform 8 to 10 repetitions with 2 second interval. This will help to strengthen your upper arms.
5. Dumbbell Horizontal Row
Get on your hands and knees while holding a dumbbell. Align the knees to the hips and keep your back straight. Bent your elbows slightly and let the left arm reach to your side. Make the muscles of your abdomen tight and pull your shoulder blades together.
Lift the left arm till your upper arm is parallel to the floor.Your forearm should be down with your palms parallel to the floor. Return to the starting position and switch sides. Do 8 to 10 repetitions of these with an interval of 2 seconds to ensure that you have strong upper arms.