The muscles that make up your upper arm are predominantly your biceps and triceps. It stands to reason that training these muscles will help you to achieve the slim and toned arms that everyone wants. Here are 10 simple ways to train your arms this summer. Best of all, the only piece of equipment you'll need are some light dumbbells!
1. Tricep pushups
These are not only a great way to train your chest and shoulders, they're also hard on your triceps which are responsible for your arms extending. If you can't do these on your toes, simply drop your knees to the floor - it will be a little easier but still very challenging. Remember to keep your elbows in and do three sets of 15-20 reps.
2. Tricep extensions on a wall
Stand facing a wall with your hands flat on the wall, in line with your shoulders. Lower your face towards the wall keeping your elbows pointing forward. When your elbows are on the wall under your hands, push yourself back to start position. Do three sets of 15-20 reps.
3. Bicep curls
You will need dumbbells for this. Simply hold your arms straight by your side, palms facing forward. Keeping your elbows by your sides, curl your hands up towards your shoulder with your palms facing up (supinated position) then lower them back to start position. Repeat three time with 15-20 reps.
4. Arm circles
Hold your arms straight out from your shoulders and circle them like a windmill! Start with small circles forwards, then get bigger and bigger until you're going as big as you can. Then repeat, circling in the reverse direction. There is no rep count for these ones, so do it for three to five minutes.
5. Bicep curls into shoulder press
Dumbbells required. Complete a bicep curl, then push your hand towards the ceiling/sky until it's directly up with your arm straight. As you push your arms above your head, rotate your hands so that when they're fully extended, your palms now face forwards. Lower hands back down the same way they came up, in a controlled manner. Hint: this is harder than a standard bicep curl so use a lower weight. Do three sets of 15-20 reps.
6. Overhead tricep extension
Using one dumbbell (or two, for more of a challenge), grip it in both hands and lift it above your head, trying to keep your elbows facing forward. Keeping your elbows in this position, lower the weight down until it's just behind your head, then push it back up above your head and back to your starting position.
7. Hammer curls
Holding a weight in both hands, start with your arms by your side, chest up, abs tight and your palms facing your hips. Keeping your elbows by your sides, then curl the weight up towards your elbow keeping your palms facing in (neutral position). Return them to the start position in a controlled manner. Do three sets of 15-20 reps.
8. Tricep dips
You can do these on almost anything: from the edge of a chair, a low wall, a park bench - you name it! Simply sit on the ledge, place your hands either side of your hips with your thumb towards your hips and your fingers pointing towards your feet. Keeping your elbows pointing backwards, slide your butt off the ledge just enough for you to be able to lower yourself down until your elbows are about 90 degrees. Then push back up until your arms are straight. Do three sets of 15-20 reps.
9. Shoulder press
Requires dumbbells. This is one of the best exercises not only for your shoulders but also your triceps. Start with your feet at shoulder width apart, then bring your hands up to shoulder height with your palms facing out. Push your arms up above your head until they are straight then lower them back down. Remember to keep your tummy tight, so you don't injure your lower back. Repeat with three sets of 15-20 reps.
10. Dumbbell lateral raises
Stand with feet shoulder width apart, brace your abs, chest up and eyes level. Hold the dumbbells in your hands by your sides with your palms facing your hips. Lift your arms straight out to the sides until they are level with your shoulders then lower them in a controlled manner back to your hips. Do three sets of 15-20 reps.