If you are looking for perfectly toned arms for this summer, you need to begin with some resistance exercises to get the ball rolling! Below we have outlined five exercises you should try to achieve gorgeous toned arms for beach season.
Lateral Raise (or Side Raise)
For the lateral raise, you will need yourself and a pair of dumbbells. You start with your knees slightly bent and a dumbbell in each hand. Allow your arms to hang down by your side and ensure that your palms are facing inwards. Bend your elbows a little as you bring your arms up and out to the sides. The dumbbells should end up level with your shoulders. Your palms at this point should be facing the floor. Lower your arms down and repeat this for 8 to 12 reps.
To work out your pectorals and deltoids push-ups are the perfect exercise for you. Start by laying down on the floor with your belly down. Your feet at this point should be around 20cm apart. With your palms flat on the ground, about shoulder-width apart, keep your body straight and long. Extend onto your toes and lift your body from the floor with the power of your arms. Rise until your arms are fully extended and slowly bend at your elbows to lower your body until you are around 10cm from the floor. If this is too hard, to begin with, you can start kneeling on the floor. Repeat 8 to 12 times over.
Working our your triceps, shoulders and upper back, you can try an overhead extension. Stand with your feet hip-width apart and with your knees bent slightly. Hold the dumbbell with both hands. Reach your arms up and over your head, with the dumbbell vertical. Make sure to keep your wrists straight. Bend your elbows and lower the dumbbell behind your head. Repeat this for 8 to 12 reps.
As is the name, a bicep curl will work your biceps and forearms. Stand shoulder-width apart and grab the dumbbell in one hand. With your palm facing forward, bend your elbow and pull the dumbbell toward you. Lower your arm again and repeat 8 to 12 times over. You can then do the same with your opposite arm.
For your shoulders and upper back, try a dumbbell row. Hold the dumbbell in your hand with the opposite hand and knee on a bench. With your back straight, your elbow should be bent and your palm will be facing toward yourself. Align your bent knee under your hip and your flat hand under the same shoulder. Tighten your abs and squeeze your shoulder blades together. Now you can lift the weight upward but stop when your upper arm is parallel to the floor and elbow behind you. Return to the start position and repeat for another 8 to 12 reps before switching sides and doing it all over again.