5 EXERCISES FOR ARMS WITH DUMBBELLS THAT CAN HELP YOU ELIMINATE SAGGING

| October 19, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Sagging arms can be a common concern for many individuals, especially as we age or experience weight fluctuations. However, with the right exercises and a pair of dumbbells, you can effectively tone and strengthen your arms, bidding farewell to sagging.

In this article, we will explore five targeted exercises that specifically target the muscles in your arms, helping you achieve a more sculpted and defined look. Let’s get started!

Dumbbell Triceps Extension (on the floor)

  • Lie on your back and support yourself with the soles of your feet.
  • Put your arms straight, making a 90-degree angle with respect to the ground and hold a dumbbell with each hand.
  • Raise the dumbbells by putting your arms straight.
  • Perform 10 repetitions.

Dumbbell Triceps Extension (Standing)

  • Stand with your legs apart with your feet shoulder-width apart.
  • Next, he places both hands in front and holds a dumbbell at one end (or the handle of the kettlebell).
  • Raise your arms above your head and bend your arms holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
  • Make sure your spine, legs and knees are in a straight posture.
  • Then return to the starting position.
  • Perform between 15 and 20 repetitions.

Dumbbell Triceps Kick

  • First hold a weight or dumbbell in each of your hands ensuring a proper grip.
  • When you are in a standing position, bend your knees making sure your back is absolutely straight and bend your front.
  • The front of the body should be parallel to the ground and the arms should be closer to your sides like a 90 degree stance between the forearm and upper arm.
  • Your shoulders should be intact at your sides, as you extend your arms toward the back and feel the contraction in your triceps and arms.
  • Maintain the same position for a while and return to the starting point. Make sure you don’t swing your hands.
  • Try to do at least 20 repetitions.

Biceps curls

  • Stand with your feet apart and hold a weight in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
  • Hold the weight with your thumb and wrapped fingers with a good grip, with your wrist and arms facing outward.
  • Next, lift the two weights strongly, bending the elbow and bringing it closer to the shoulders and feel the pressure on the triceps and the back of the arms.
  • Then he returns to the starting position.
  • Perform 3 sets of 10 repetitions.

Hammer Curls

  • Stand with your feet apart and hold a weight in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
  • Hold the weight with your thumb and wrapped fingers with a good grip, with your hands and dumbbells at the sides of your body.
  • Next, lift the two weights strongly, bending the elbow and bringing it closer to the shoulders and feel the pressure on the triceps and the back of the arms.
  • Then he returns to the starting position.
  • Perform 3 sets of 10 repetitions.