Muscles Worked
These three exercises will tone the fronts and backs of your upper arms, including the triceps and biceps muscles.
Bicep Curl
This exercise will work the front part of your arms.
Stand up straight and keep your shoulders back. - Hold a dumbbell in each hand and let your arms rest by your sides with the palms facing forward.
- Make sure the elbows are locked into the sides of your body.
- Isolate your biceps muscles and curl the dumbbells up to your shoulders.
- Then lower the dumbbells back down the the starting position.
- Repeat this movement 15 times in four sets.
In and Out
This exercise targets the front of your shoulders and your triceps muscles.
Hold a dumbbell in each hand. - Begin with your arms at your sides and your elbows locked into the sides of your body.
- Bend the elbows at a 90-degree angle to bring the dumbbells out in front of you. Your palms should be facing up.
- Rotate your arms away from the center of your body at the same time.
- The dumbbells should be pointing out from your body at an angle but not past your shoulders.
- Remember to keep the elbows locked to your sides.
- Then rotate your arms back in towards the center of your body to bring the dumbbells together.
- Repeat this movement 15 to 30 times in four sets.
Tricep Kickback
The tricep kickback works your triceps muscles.
Begin by bending at the hip and leaning your upper body forward. - With a dumbbell in each hand, bring your upper arms behind your body, parallel to the ground.
- Bend your elbows at 90 degrees so the lower arms hang towards the ground.
- Your chest should stay down and almost parallel to the ground.
- Extend your lower arms back by straightening the elbows. Isolate only the back muscle of your arm.
- Remember to keep your arms close to your body during the movement.
- Repeat this exercise 15 to 30 times in four sets.
Disclaimer: There is no "one size fits all" approach to exercise, diet or weight loss. Please be aware that not all exercises are for everyone and this or any other exercise program may result in injury. To reduce your risk of injury, consult your doctor before beginning any exercise program. Mahalo's experts offer advice that is in no way intended as a substitute for medical counseling.