You do enough cardio to keep yourself fit and healthy. But when you try to lift a heavy gas cylinder all by yourself and fail, or find yourself unable to climb a wall when your friends could do it with ease, you end up disappointing yourself. Why? The reason may be your weak arms.
No matter how much you sweat it out at the gym, you can’t seem to get rid of the stubborn fat from your arms. And we feel you! But don’t worry, you are in safe hands, or should we say ‘strong arms’. Listed below are five exercises for fitter, stronger arms that we swear by, and that you should include in your daily work out regime.
- Bicep curl resistance band exercises – Step onto a resistance band and spread your feet apart at shoulder width and make sure that your toes are pointing outwards. Now, hold onto the ends of the band with each hand and then slowly pull them towards your shoulders. Take a moment and drop them back just as slowly.
- Dumbbell Row– Stand with feet shoulder-width apart and hold a dumbbell in each hand. Keeping your back straight, bend your chest forward, contract your back and now pull the dumbbells towards your ribcage. It targets the biceps of the upper arms and also upper back.
- Push-ups– Balance your body by suspending it in the air and by putting your body weight on your palms and on your toes. Now make sure your palms are facing inwards and your body is parallel to the floor. Slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle and inhale while you do it. This exercise engages your triceps and shoulder muscles along with your chest.
- Pull Up Bar Hang– Extend your arms and grip an overhead bar or rings and hang with feet suspended in the air. Now slowly pull your body upwards and repeat the same. This exercise is mainly about building a strong grip.
- Chest Press– Lie on a bench with a dumbbell in each hand. With the palms facing forward, position the dumbbells at the shoulders with upper arms at about 45 degrees to the body. Then lift the weights upwards. The chest press isn’t just for the chest, but also flexes the front and the back of the arms.
Do this for a few days, and go out there and challenge that friend you lost to, at the game of arm-wrestling! The result will be different this time…