Dumbell arm exercises

Incorporating a series of low-weight, high repetition arm exercises into your fitness plan can do more than just help you look good in sleeveless blouses and sundresses. According to a study completed by university researchers in Phoenix, women can use weight lifting as a positive method for building bone mass, muscle strength, and preventing the onset of osteoporosis.

As women age and their hormones change with the onset of perimenopause, maintaining bone density becomes a critical issue.  Women who don’t maintain muscle in their arms may eventually find that even every day tasks like lifting, turning, and pulling difficult.

Often women avoid showing their arms because of unsightly jiggle that occurs in the upper arm.  Most women assume that to tighten that area, they should increase the number of triceps-focused exercises they do.  Unfortunately, the triceps is a relatively small muscle, and this misconception can be frustrating for the woman who wants attractive and healthy looking arms.

bicepcurl 300x237 Dumbell arm exercisesWhen doing arm exercises like bicep curls and tricep extensions, it is important to be sure you are using the proper technique in order to avoid straining your elbow joint.  For bicep curls, stand comfortably with your feet shoulder-width apart.  As you lift the dumbbells, keep your elbows close to your body and make sure your wrists stay straight.  When you lower the weight, be sure to do so in a slow and methodical way so that you don’t strain the muscle on the way back down.

Tricepextension 200x300 Dumbell arm exercisesWhen doing a tricep extension, hold the dumbbell securely over your head, wrist stiff and palm facing in.  Gently bend your elbow to no more than a 45 degree angle and then lift again.  Move slowly and carefully, alternating between arms.

While bicep and tricep exercises are important, the best way to exercise your arms is to ensure that your fitness routine contains plenty of cardiovascular exercise as well.  Walking, swimming, and bike riding can all greatly benefit your overall health and your arms in particular.  In addition, specific exercises that focus on both biceps and triceps are important to ensure that your arms look spectacular.  Yes, you should work your triceps, but you should also do bicep curls, shoulder raises, and most of all, pushups.

Pushups are one of the most effective and efficient upper body exercises you can add to your fitness routine.  Not only do they work most of the major muscle groups of the upper body, but they can be done anywhere, without any equipment.  If you want your arms to look beautiful all year round, make pushups a main player in your fitness routine.