Summer is right around the corner, meaning it’s time to break out that bathing suit! Your arms may have been hidden under long sleeves all winter, but now they will be on display for everyone to see. If you want to make a great impression, try toning and strengthening those biceps and triceps with the best arm workouts for beach season.
Bicep Curls
Start by picking out a range of dumbbells. Five to eight pounds is a good choice for bicep curls, but you can find out more about choosing dumbbells from Livestrong. Next, stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell with an underhand grip, your hand extended by your side. Curl your arm up toward your chest to complete one curl. You can also vary this exercise by using an overhand grip, starting with your palm facing forward. This works the muscles in your forearm a bit more than the traditional bicep curl.
Chin-ups
If you do not have a bar you can hang from at home for arm workouts, you can use the smith machine at your gym, or possibly even find a chin-up bar at a local park. Grasp the bar with your palms facing toward you, a little narrower than shoulder-width apart. Then pull yourself up until your chin is over the bar and slowly lower back down.
For those interested in an extra challenge, you can also try some pull-ups by reversing your hands so your palms face away from you. Pull-ups work your biceps a little less than chin-ups, but also target your lats, so they can help you quickly tone your back.
Tricep Dips
When choosing your workout routine and arm workouts, it is essential to pay attention to which muscle group each exercise targets and aim for balance. Even though your biceps are more noticeable, it is also important to strengthen your triceps. Building opposing muscle groups can prevent injury as well as increase overall strength, making everyday activities easier to perform.
To do a tricep dip at the gym, head to a dip station. Start by grasping the bars with your palms facing in toward your body and your arms extended. To complete the dip, lower your body by bending your elbows until they are at a 90-degree angle. If you are at home or somewhere that lacks a dip station, you can try some bench dips instead.
Tricep Kickback
Another way to work your triceps is to complete tricep kickbacks. Grab a dumbbell and find a good bench. Place one hand and the opposite knee on the bench. Holding the dumbbell in your other hand, bend your elbow at a right angle, with your upper arm parallel to the ground. Then straighten your arm back so that your entire arm is now parallel to the ground.
When you focus on your biceps and triceps during workouts, you will build muscles you can use throughout your day – as well as shaping and toning a very visible part of your body. Make sure you have nothing to hide this beach season by trying out some of these incredibly effective arm workouts.
Resources
- http://www.webmd.com/fitness-exercise/tightening-and-toning-arms?page=3
- http://www.menshealth.co.uk/building-muscle/get-big/best-arm-workout-finishers
- http://www.fitday.com/fitness-articles/fitness/5-exercises-to-get-your-arms-ready-for-beach-season.html
- http://www.mensfitness.com/training/build-muscle/exercise-face-off-pull-up-vs-chin-up