Whether you're new to strength training or simply short on time, sometimes the simplest exercises are the best. With straightforward techniques and minimal equipment, easy biceps and triceps moves can help you get stronger, sleeker arms without wasting precious workout time. Add arm exercises to your fitness routine two or three times each week, letting your muscles rest for at least 24 hours between workouts.
Sit on the edge of a sturdy chair or bench with your feet flat on the floor and your hands on the front edge of the seat for the chair dip. Bend your elbows 90 degrees, making sure your elbows point behind you, as you lower your body down in front of the chair. Straighten your elbows to bring your body back up and repeat. To make the move more challenging, walk your feet out in front of you; the further they are from the base of the chair, the harder the exercise will be.
Stand with your feet hip-width apart, a dumbbell in each hand and palms facing forward for the biceps curl. Keeping your elbows close to your sides, bend your arms to bring the dumbbells up to shoulder height. Pause before slowly straightening your elbows and lowering the dumbbells back down to your sides. Repeat.
Overhead Triceps Extension
Sit on a bench or stability ball with knees bent and feet flat on the floor for the overhead triceps extension. Hold one dumbbell with both hands, positioning your hands up against one end of the dumbbell. With your shoulders down and your head in line with your spine, raise the dumbbell straight over your head; your elbows should face forward and your palms upward. Without moving your upper arms, bend at the elbows to bring the dumbbell down behind your head until your elbows form 90-degree angles. Slowly straighten your arms to raise the dumbbell back over your head and repeat.
Stand under a chinup bar. Grasp the bar with an underhand grip and your hands shoulder-width apart. Pull yourself up on the bar until your elbows reach your sides. Lower down until your arms are fully extended; if your feet hit the floor before you can completely extend your arms, bend your knees to to tuck your feet behind you.
Get down on the floor on all fours with your hands directly under your shoulders. Move your knees back until you're in a knee pushup position and your body forms a straight line from your head to your knees. Without letting your hips sag or your butt stick up, slowly bend your elbows to lower your upper body toward the ground; keep your elbows as close to your body as possible. Raise back up by straightening your arms and repeat.
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