Arm fat can be the cause of embarrassment and loss of self-confidence for some people. If your flabby and stubborn arms start to bother you, include dumbbell exercises in your workout routine!
Using dumbbells is essential, as it helps tone muscles, burn fat in different areas, and improve endurance. All you need to do is choose the correct weight and get started.
We cannot live without our daily exercise, and arms workout is an important part of our routine.
We are happy to share with you our incredible list of effective exercises to help you reach the arms you’ve always wanted.
Arm Fat Burning Exercises At Home
1. Dumbbell Shoulder Press
Dumbbell shoulder press works out shoulders, deltoids, and anterior muscles. This exercise can be done standing or sitting on a regular bench, military press bench or public service bench that has back support
Starting position: stand on the floor and hold the dumbbells in each hand.
What to do:
- Raise your dumbbells to shoulder height. Inhale
- Rotate your wrists to make sure your palms are forward.
- Exhale and push the dumbbells upward.
- Take a short break and slowly lower the dumbbells to shoulder height as you inhale.
- Repeat 30 times.
2. Overhead Triceps Extension
The overhead triceps extension is good for exercising the triceps muscles. You can also use an elastic rope instead of a dumbbell for this exercise.
Starting position: Sit on a bench (with or without back support) and hold a dumbbell with both hands. Fully extend your arms and lift the dumbbell.
What to do:
- Bend your elbows and lower the dumbbell behind your head.
- Keep your elbows steady and take a break for a second.
- Extend your arms and return to the starting position.
- Repeat 20 times.
3. Bicep Curls
Bicep curls are simple, effective, and great for exercising your biceps, sculpting your arms, and making your upper body stronger and fitter.
Starting position: Stand with your feet at your waist and hold the dumbbells in your hands.
What to do:
- Fully extend your arms with a slight bend at the elbow.
- Flexing your elbow, bring the dumbbells to your shoulders and take a break.
- Slowly lower back to the starting position.
- Repeat 30 times.
4. Triceps Dips
One of the easiest ways to achieve beautiful arms is to strengthen your triceps. To do this exercise, you can use a bench, a stable chair, your sofa or half a wall.
Starting position: Place your hands at shoulder height on a bench or chair and extend your legs out in front of you.
What to do:
- Slide your buttocks off the chair. Keep your elbows slightly bent to maintain tension on your triceps.
- Slowly lower your body to the floor with the help of your elbows, until they are at a 90-degree angle. Keep your back close to the chair.
- After lowering your body, hold this position for a second, and then press the chair to straighten your elbows.
- Repeat 15 times.
Note: Keep your shoulders down as you lower and lift your body.
5. Dumbbell Kickback
The dumbbell kickbacks are another very effective exercise that focuses on the triceps.
Starting position: Place one knee and one hand on the bench. Put your leg back slightly and place your foot firmly on the floor. Make sure your torso is parallel to the floor.
What to do:
- Hold a dumbbell with your free hand, bring your elbow to your side. Make sure your arm is parallel to the floor.
- Hold your arm steady and extend your arm backward contracting the triceps muscle.
- Pause briefly, hold this position, and return to the starting position.
- Repeat 20 times.
6. Lateral Raises
The lateral raises the focuses on the shoulders. They effectively solve your deltoids and traps.
Starting position: Hold a dumbbell in each hand with your arms at your sides, your shoulders are neutral, your palms are inward, and there is a slight bend in your knees.
What to do:
- Keeping your arms straight, lift the dumbbells sideways, but not above your shoulders.
- Pause, make sure your back is neutral and your knees are slightly bent.
- Slowly lower the weights to the starting position.
- Repeat 30 times.
Note: Slowly lower the dumbbells to feel the tension in the muscles.
7. Superman
The Superman exercise involves your entire body. Work out your abs, spine, arms, shoulders, and glutes.
Starting position: prepare a yoga mat and lie on your stomach, face down.
What to do:
- Extend your arms and legs. Keep your neck neutral.
- Keep your upper body still and raise your arms and legs toward the ceiling. Try to form a “U” with your body.
- Hold the position for 5 seconds, lower your arms and legs and return to the starting position.
- Repeat 10 times.
Note: Exhale as you raise your arms and legs and inhale as you lower them.
8. Upright Rows
Upright rows work out your shoulders, back, and arms. Finish this exercise with your elbows above your shoulders, not above or below them.
Starting position: Hold a dumbbell in each hand, palms facing inward, and keep your feet hip-width apart, with your knees slightly bent.
What to do:
- Raise the weights to your shoulders (keep them close to your body!) By bending your elbows.
- Hold for a few seconds and lower your hands to the starting position.
- Repeat 30 times.
Do you know more suitable exercises to burn fat in your arms? What do you think of our exercises? Will you include them in your training? We want to know everything in the comments section!
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