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17 best arm exercises to add to your upper body workout

upper body trainingespecially the arms, not only helps prevent injury, but also improve postureStrength and general fitness. Exercises that target the arms also create the strength and mobility needed to perform daily activities such as lifting and lifting objects.

Each of these exercises specifically engages upper body muscles such as the biceps, triceps and shoulders. To work on upper body strength, I like to include a combination of dumbbells, body weight, and resistance exercises in the training plan. Targeted stretches are also important for reducing upper body tension that can negatively affect our posture.

For dumbbell exercises, you can use 3-pound weights to start and work your way up to 5 or even 8 pounds. For resistance bands, I recommend a medium-strength resistance.

arm circles

arm circles

Rotating your arms in a circular motion is a great way to get the blood flowing and warm your arms and shoulders before trying Double-headed braid. Simply spread your arms at your sides and start rotating in small circles. Complete 10 forward laps and then 10 backward laps.

curls

curls

Another great way to warm up the arms is to perform the biceps movement without weights! Release the arms at your sides and open the palms of your hands so that they are facing away from you. Bend the arms up so that your hands are almost touching your shoulders, then release them down. Repeat 10 times.

Alternate biceps exercises

Alternate biceps exercises

Hold a dumbbell in each hand and rotate the arms so that the palms are facing your body. Hug your elbows toward your waist and roll the weights up. Reach the weights toward your shoulders while keeping your elbows hugged. Lower the weights down from your sides and repeat 10 times.

Single arm biceps exercise

Single arm biceps exercise

Do a bicep curl, but use one arm at a time. Instead of twisting both weights together, twist the right arm first, then lower it down. Bend the left arm, then lower it down. Alternate for 10 reps.

Biceps resistance twist exercise

Biceps resistance twist exercise

Step on the belt with both feet hip-width apart. Hold a handle in each hand, arms down by your sides, palms facing forward. Bend your knees slightly and pull your abdominal muscles inward. Keeping your elbows hugged at your sides, pull both arms up toward your shoulders in a biceps flexion and then release. Repeat 10 times.

side extension

side extension

Hold one dumbbell in each hand. Extend your arms down along your sides and place your feet on the floor with your feet hip-width apart. Pull the abdominal muscles inward. Then extend the arms out to the sides and up to the shoulders, keeping the arms straight. Relax the neck. Lower the arms to the starting position. Repeat 10 times.

Modified push-ups

Modified push-ups

Gradually increasing the intensity of the movement is essential to performing it correctly, especially if you are new to strength training. By performing modified push-ups, you are slow Work your way up to the full step. To perform a modified pushup, get down on all fours. Move your legs back, balancing on your knees, so that they form a straight line from your head to your knees. Engage the heart by tilting the pelvis forward. When bent at the elbows, lower your chest toward the floor. Push up to the starting position. Do 10 reps.

Wall push-up

Wall push-up

Another pushup modification is to use a wall. This changes how much gravity you’re working against and how much of your body weight you have to “push,” making it a little easier. Place your hands flat on the wall with your body at an angle, and your legs extended behind you. Do a pushup by lowering your chest toward the wall and then pushing it back to the starting position. Do 10 reps.

above pressure

above pressure

Hold a dumbbell in each hand, and start with your arms in a goal position. The arms will be parallel to the floor and at shoulder height. Press the weights up and slightly in front of your head so that through your peripheral vision you can see the weights above you. Be careful not to reach the weights behind your head as this will strain your neck. Lower to starting position and repeat 10 times.

Top pressure with resistance band

Top pressure with resistance band

Start in the same goalie position as the last exercise, but with one foot forward, standing on top of the band, and the other foot behind you. Switch your grip, and grab the handles from below with your palms facing forward away from you. Hold the handles at shoulder height. Press the bar above your head, fully extending the arms. Release down to the starting position and repeat 10 times.

Triceps kicks

Triceps kicks

Stand with your feet hip-width apart with your knees slightly bent. Hold one weight in each hand, and let your arms hang toward your knees. Hinge your hips so that your chest is tilted toward the floor. Hug your elbows at your sides and pull your elbows up in a row. From here, keep the elbows steady and extend the forearms back into the triceps recoil. Return to rowing position and then repeat the bribe. For 10 reps.

Triceps dip

Triceps dip

Sitting on the floor, extend your hands behind you with your fingers pointing toward your body. Slide your butt toward your hands and press down through your feet to lift your butt off the ground. Keep your knees bent. Bend your elbows straight back down and press down through your hands to return to the starting position. Repeat for 10 repetitions.

Press the shoulder with a neutral grip

Press the shoulder with a neutral grip

This arm exercise targets the shoulder muscles. Hold a dumbbell in each hand and place it over your shoulders so that your elbows are on the same level with your side body. Turn the weights so that your palms are facing each other. Spread your arms up over your head until your elbows are gone. Slowly return to the starting position. Repeat for 10 repetitions.

Bicep curls

Bicep curls

Stand with your feet hip-width apart. Hold a dumbbell in each hand, resting your arms naturally at your sides with palms facing forward. Keeping your elbows hugged at your sides, engage your biceps to lift the dumbbells up toward your shoulder. Make sure to keep your shoulders back and down. Slowly return to the starting position. Repeat for 10 repetitions.

Rebel ranks

Rebel ranks

Begin in a tabletop position (on your hands and knees) and hold one dumbbell in each hand. push up to plank stand (If this is too challenging, you can also do this in a modified plank position on your knees.) Make sure to keep your back straight and your torso connected to the floor. Lead your left elbow toward the sky, lifting the weight to your chest. Lower the back to the starting position and perform on the right side. Repeat, alternating arms until you’ve done 10 reps on each side.

scissors extension

scissors extension

Stand with your feet shoulder width apart. Extend both arms in front of you at shoulder height. Put his arms across your chest. Hold for a few seconds and then switch which arm is on top and which arm is on the bottom. Keep toggling the crosshairs for 30 seconds.

chest opener

chest opener

Stand upright, reaching both arms behind your lower back. Clasp your hands together. With a deep inhale, straighten your arms as you extend them behind you. Keep your hands intertwined. Hold for 15-20 seconds, then release.

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