5 exercises for the arms that work!
After the six-pack, the most targeted muscle group among men and women is the arms. However, we don’t want to bore you with a lengthy and ineffective arm toning workout which may not even suit all fitness levels. Instead, we’ll give you a dip on some of the most effective arm exercises we have tried and included in our fitness boot camp.
The following are some easy to do arm workouts but do not be fooled by how they look. Brace yourself for an intense burn, left right and centre. Each of these arm workouts sculpts different aspects of your arms. You can combine them all to create a power-packed arm defining routine or mix and match with a number of reps that work for you.
Enough talk, let’s jump to the list!
1. Bicep curls and overhead presses
Target: Biceps and shoulders
You’ve probably done bicep curls and overhead presses individually, but doing a combo can increase the efficiency of your workout.
Start by standing with feet under your hips. Hold one dumbbell per hand – you don’t want to go too heavy with this. Keep your palms facing out, bend the elbows and bring the dumbbells to your shoulders. That’s one bicep curl. Instead of lowering your arms, continue from the midline and move your arms upwards, keeping your torso stable and belly button tucked in. Avoid curling your back and straining your neck. Complete one overhead press, bend your elbows and return to the starting position of your bicep curl. Perform another bicep curl to complete one rep.
Target: Anterior and middle deltoids
Stand with your feet hip distance apart, a dumbbell in each hand and your knees bent slightly. Keep your palms facing in, arms by your sides. Keep your elbows slightly bend while raising your arms to the side until both are parallel to the floor. Palms should face the ground. Lower arms to starting position and repeat.
3. Pilates boxing
Target: Overall muscle toning and fat burn
Stand with feet hip distance apart, bending your knees and hinging yourself forward to create a neutral spine. Don’t curl your back, doing so in any workout can cause back pain. Bring your fists to your shoulders with elbows up and give a power punch to the air in front. Keep your abs super tight and bring your hand back to shoulder level. Repeat with your other fist. Make sure your punches are strong and your abs are tight throughout the workout.
This is the perfect exercise for arms without weights. It kills your triceps and also works your abs and pecs as a bonus.
Get into plank position with hands directly under your shoulders. Beginners can keep their knees on the floor and feet in the air. Bring your hands closer together – this is to ensure that you target your triceps. Clench your abs, and bend your arms, lowering chest to the floor. Keep your back straight and your arms close to your sides, pointing the elbows behind and not out. Straighten arms to plank position and repeat.
5. Side plank
Target: Arms, back and shoulders
This exercise for arms primarily works your arms and shoulders, but it’s great for core stability as well. Lay on your left side with your legs stacked. Push your left hand to the mat, straightening your legs and lifting your hips off the ground. If you’re unable to maintain proper balance, try placing your top foot on the mat in front of your left foot. Hold for 30 seconds and switch sides.
Thailand Fitness Bootcamp is all about loving your body, creating a positive outlook and boosting self-empowerment. Our fitness bootcamp is designed for all fitness groups and ensures that each person enjoys a good sweat sesh with fun yet incredibly effective workouts.