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Here are four great exercises that will effectively tone and strengthen your biceps and triceps. You’ll be amazed how much fitter and stronger you’ll feel after this simple 28-day challenge that uses just 4 basic exercises which you can do in the comfort of your own home.
It doesn’t matter if you’ve never used a Dumbbell before, just start at the beginner level on two-pounds weights.
Join us in this 28 day arms challenge for the month of May.
Begin in a traditional push up starting position with your feet a couple of inches apart and your arms directly under your shoulders (if you are new to push ups it’s ok to start on your knees until you get stronger). Your body should be in a straight line from your head to your knees, don’t sag down or raise your behind in the air. Make sure to engage your core and keep your abs tight as you drop your body straight down bending just your arms. Go back to the starting position.
Place your hands behind you onto a bench or chair. Bend your knees (you can straighten your legs to make it harder) and start bending your elbows. Lower yourself slowly until your arms are at a 90 degree angle and then come back up.
Keep your upper arms stationary with your palms facing forward. While keeping your elbows close to your body, lift the dumbbells up until the weights are parallel to your shoulders. Remember to breathe out as you lift the dumbbells.
Start in a lunge position while holding a dumbbell in each hand. Hug both dumbbells into your chest with your palms facing inward. Now, extend your right arm in front of you in a punching motion and then bring it back in toward your body. Next, extend your left arm in front of you in a punching motion and then bring it back in toward your body.
Looking for a more challenging arms workout? This great 30 minute workout from Sydney Cummings can burn up to 415 calories.