If you do a Google search on “Michelle Obama arms”, over 29 million – yep, that’s 29 million – results come up. That’s how obsessed we all are with her incredible arms and what workout she does to tone and strengthen them.
But for some reason, when it comes to our usual exercise routine, arms tend to be too often neglected. Many people focus on cardio to get the weight off, crunches for abs and lunges to tone that butt. Well – say goodbye to jiggly arms with these 5 excellent arm exercises, designed to remove the flab, tone you up and give you some extra strength.
To ensure you get the most out of your workout, make sure you complete two or three sets of each move two days a week.
This move will really work your shoulders. Grab a 2-3kg dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides (A). With arms straight but not locked, raise the weights in a V shape until your arms are parallel to the floor (B). Hold for 1 second, then return to start. Do 12 to 15 reps.
This move works your biceps and triceps as well as your core and upper back. Grab the dumbbells and get into the top of a pushup position with your hands on the weights and your feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B).Lower the weight to the floor, then repeat the move on the left side. That’s 1 rep; do 6 to 8.
Resistance Band Bicep Curl
Resistance elastic bands and tubes are a great form of resistance training and are a safer method than using weights. For this move, stand on top of the band in the centre and hold each end in your hand (A). Slowly bend your arms until your reach a 90 degree angle or less. Hold for a few seconds then slowly stretch out your arms. Do 10-15 reps.
Overhead Extension with Dumbbells
Stand with feet hip-width apart and knees slightly bent, and hold a dumbbell in each hand. Reach arms overhead, holding the dumbbells vertically. Keep wrists straight. Bend elbows, lowering the dumbbells behind your head. Keep your upper arms close to your head and elbows pointing toward the ceiling. Straighten your arms upward; repeat. Do 10-12 reps.
This move works your biceps, shoulders and upper back. Grab a dumbbell in each hand and stand with your feet shoulder-width apart, knees slightly bent. Hold the dumbbells just above your shoulders, palms facing each other (A). Press the weights up until your arms are straight overhead (B). Hold for 1 second, then take 3 seconds to lower the dumbbells back to start. Do 6 to 8 reps.