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Essential Moves to Strengthen Your Arms
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Essential Moves to Strengthen Your Arms

By Michelle Hoeing Bauche, MS RDN LD CSOWN

 

Strength training should be a valuable part of any exercise routine. The act of training your muscles to become stronger is worthwhile in that it can increase your lean body mass. The more lean body mass you have, the more calories you can burn at rest. And who doesn’t want to increase their metabolism?

 

While it’s a good idea to work out your entire body, exercising your arms is a good way to put your body to the test. There are several essential moves to strengthen your arms, some of them include shoulder presses, dumbbell rows, dumbbell floor presses, bicep curls, and tricep dips. These simple moves work different muscles in your arms and chest to help you achieve an overall tone and muscle mass.  Here are some exercises to get you started.  Always check with a doctor if you have any concerns about injury. Start out with light weights or bands and overtime increase the weight.

 

Shoulder Press.  Begin with your feet hip-width apart and hold a dumbbell in each hand near your shoulders. With your palms facing up, lift the dumbbells above your head in one motion.  Return them to the starting position and repeat.

 

Dumbbell Row.  Begin with your feet hip-width apart and your torso leaning forward slightly with your knees bent. Place the dumbbells in your hands with your palms facing down, then contract your back muscles and pull your arms back, like you would row a boat.

 

Dumbbell Floor Press.  Lay flat on your back with a pair of dumbbells above your shoulders and your knees bent with your feet flat on the floor. Straighten your arms, pushing the dumbbells away from your body. Return to the starting position and repeat.

 

Bicep Curls. Begin with your feet hip-width apart. Place a dumbbell in each hand and begin with your arms down to the side, palms facing out. In either alternating motions or at the same time, pull each dumbbell up toward your chest and back down.

 

Tricep Dips. Find a bench or some sturdy seat. Sit on the seat with your hands on the seat on either side of your body. Push your body forward so your seat is no longer on the bench or chair.  Bend at the elbows and let your seat sink down, and then push yourself back up again using your arms. Try not to put too much weight in your legs for this move.