For those who can rarely find the time of day to hit the gym or squeeze in a quick workout, discovering new ways to stay fit and look ripped can be difficult to come across. Thankfully, there are a few techniques that can help tone those arm muscles and have you looking and feeling your best. Here are five simple and effective exercises that will help sculpt your arms in no time at all!
Arm circles
This is arguably the easiest way to increase flexibility in your arm muscles while also giving them an extra boost of brawn. Standing shoulder width apart, extend your arms straight out, and rotate them clockwise in a small tight circle. After 30 seconds, reverse the motion to counter-clockwise and increase the range of the circles, until you are eventually imitating a full-on windmill motion. Do at least five reps of 20 circles, and use five pound dumbbells for quicker results.
Clean and press windmills
This exercise can also strengthen your lower body, as well as your shoulders and biceps. Stand up straight and hold a weighted dumbbell directly above your head. Bend down and touch your foot with the non occupied hand, while keeping the dumbbell up in the air, and hold that position for a solid five seconds. Return back to an upright position and switch hands with the dumbbell, and repeat the same motion. Do at least five reps with each hand.
Shoulder press
Holding a dumbbell in each hand, lift both your arms directly vertical while keeping your legs shoulder-width apart. Bend your elbows and lower the weights down to your shoulders, with your hands facing forward. Raise them back up again while keeping your shoulders straight, and do around 20 reps to give your shoulders and triceps a healthy burn.
Overhead bend
Stand up straight and hold a five pound dumbbell in each hand. Bending your right elbow down to your hip, extend your left arm above your head, keeping the dumbbell weight high and steady. Be sure to keep that right shoulder lowered, and hold that position for a good 3-5 seconds before switching sides. Do 25 reps, and feel your triceps and core start to burn.
Bicep curls
This is the quintessential lifting technique to give your biceps that extra bulge you have been looking for. Simply start by sitting on a bench or chair and grab a lighter dumbbell to start. With your elbow resting on your knee, hold your arm at a 90-degree angle, then lift the weight up to your chest in a gradual slow motion. After doing at least five reps with each arm, switch it up and grab a heavier dumbbell and repeat. Do at least three reps of five with each dumbbell at a more difficult weight.
