In pursuit of a slim, tight and beautiful body you should not forget about your arms. The skin on your arms can lose elasticity and they can look flabby and spoil the general impression of your figure. The most effective exercises for the arms are performed with dumbbells. They can be done not only at the gym but at home. It is recommended that you buy dumbbells of different weights so that you can gradually increase your load.

There is only one rule for an effective training program at home: you should do all the exercises in the technically correct way. If you do these effective exercises on a regular basis, you will tone your arms very quickly.

1. Triceps Extension 

– To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.

– The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.

– Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.

2. One-Arm Kettlebell Swings

– Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back isflat and look straight ahead. Swing the kettlebell between your legs forcefully.

– Quickly reverse the direction and drive though with your hipstaking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set.

3. Dumbbell Pullover

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.

– Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.

4. Standing Dumbbell Triceps Extension

– To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.

– The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.

– Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.

5. Front Dumbbell Raise

– Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

– While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.

– Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.

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