If you are not used to lifting free weights, or any weights for that matter, then you should always start off with the least amount of lbs and work your way up once you feel that you are ready. When I started to get into lifting weights, I started with 7lbs, then 10, I had even made it up to 25 over the summer, but once I stopped lifting and started doing more cardio from eating and drinking so much towards the end of the summer, I am now back at 15lbs ::covers face::. Everyone is different, so don't push yourself to lift a heavier amount than you should be, because you can really hurt yourself, or even tear something internally.
Here are 10 exercises I have chosen for you to follow in order to tone those arms!
I would start off with 15-20 reps for each exercise if you are a beginner, and once you feel comfortable and your arms aren't burning so much, do 20 more.
1. Bicep/Arm Curls; Make sure your arms are hanging low, elbows into your sides, palms are facing upwards with your dumbbells. Curl dumbbells into your shoulders and then lower them back down into your sides.
2. Horizontal Bicep Curls; Standing, your legs should be shoulder-width apart, with a straight back. Place a dumbbell in each hand, arms and palms facing upward, lifting both arms out to your sides. Bend your arms at your elbows, in towards your ears and then slowly uncurl your arms after 5 seconds. Do not let your arms drop down into your sides, keep them extended and repeat.
3. Overhead Triceps; With both hands wrapped around a dumbbell handle, keeping your back straight, pushing your shoulder blades down and back, press the dumbbell over your head, elbows pointing straight forward. The dumbbell should be placed directly overhead with your palms facing upward and hanging vertically from your palms. Slowly lower the dumbbell behind your head at a 90 degree bend. Straighten your elbows slowly to the starting position and repeat.
4. Triceps Kickback; Slightly bend your knees and lean forward, keeping your feet hip-width apart and your back flat. Holding a dumbbell in each hand, bend your elbows at your waist, keeping the dumbbells slightly higher than your chest. Straighten your arms out behind you, keeping your elbows close to your body and your upper arms still. Return your arms to the starting position and repeat.
5. Tricep Extensions; Holding one dumbbell with both hands, raise it overhead, keeping elbows close to your head, keeping your back straight. Still keeping your elbows tight and close to your head, dip the dumbbell back behind your head. Repeat this process.
6. Front and Side Raises; Stand with your feet shoulder-width apart, dumbbell in each hand, with palms facing inward. Raise your arms out to your sides at shoulder level and keep there for about 5 seconds. Do not bend your elbows. Slowly lower the weights back down to the starting position. Once back at the starting position, raise arms back out, but this time, raise them out straight in front of you...hold for 5 seconds and then bring back down to starting position. Repeat one after the other for 15-20 reps.
7. Shoulder Press; Standing up straight (or sitting on gym bench), feet hip-width apart, hold a dumbbell in each hand. Bend your elbows and raise arms reaching shoulder height so that dumbbells reach ear-level. Push the dumbbells up and in, almost as if you are "raising the roof," but with a little twist (get it? HAHA) Repeat this process.
8. Boxing; If your gym has a punching bag, I suggest you buy some boxing gloves and take full advantage of this! When it comes to boxing, you are constantly using your arm strength and burning calories at the same time! You can definitely work up a quick and great sweat!
9. Push-Ups; Everyone knows what a push-up is, so I am sure I do not need to explain =)
10. Kneeling Tricep Extensions; Using a chair, or you can even do this on the floor, bend from the hip and support right knee on chair (or floor), making sure your abdominals are tight. With your left hand holding a dumbbell at a 90 degree angle at your elbow, extend dumbbell behind you until arm is straight. Before extending your arm, make sure the dumbbell is close to your torso and lined up with your shoulder. Repeat this process and then switch to the other side.
And there you have it folks! I know its easier to see all of these exercises being done in person, rather than reading it word for word. Unfortunately, I am at work and cannot take videos or pictures and step you through, but you are more than welcome to shoot me a comment or message me on Facebook, or even shoot me an email ( charnaanes@mac.com), and I would love to help you out if interested in learning some of these exercises!
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