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The Best Arm Workout For Beginners

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Do you ever find yourself at the gym wondering, “where do I start?” Here are a few great arm exercises for beginners to try:

via – popsugar.com/fitness | by Lizzie Fuhr

The Best Arm Workout For Beginners

The Best Arm Workout For BeginnersIf your gym routine is new to you, it’s natural to feel hesitant about heading to the weight room. From weight loss to toning up, there are many reasons why weight training deserves to be a part of your life, but it can be a little nerve-racking if you’re not sure where to start. Luckily, POPSUGAR Fitness host and personal trainer Anna Renderer has taken all that anxiety out of the equation with an easy-to-follow dumbbell circuit workout that’s designed with the beginner in mind.

Anna says that doing two moves back to back is a great way to feel the burn, and this workout does just that. Perform the first move in the circuit 10 times to complete a set, then the second move 10 times to complete a set. Switch back and forth until you’ve completed three sets of each. Then, do the same for the second and third circuits.

Circuit 1, Move 1: Lying Chest Fly
Circuit 1, Move 1: Lying Chest FlyWork your pecs to give your chest a little lift while toning your lower abs.

  • Lie on your back with your hips and knees both at 90-degree angles. Using your lower abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
  • Keeping your torso stable, open your arms out to the side until your elbows are about two inches from the floor.
  • Raise your arms back to the ceiling, bringing the weights together over your chest. This completes one rep.
  • Do 10 reps to complete a set.
    Use five- to eight-pound dumbbells.

Circuit 1, Move 2: Lying Triceps Extension
Circuit 1, Move 2: Lying Triceps ExtensionStrengthen the backs of your arms and get ready for tank-top season with this effective triceps move.

  • Grab a set of dumbbells, and start by lying on your back.
  • With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
  • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
  • Lift arms back up to starting position. This is one rep.
  • Do 10 reps to complete a set.
    Use five- to eight-pound dumbbells.

Circuit 2, Move 1: Squat, Curl, and Press
Circuit 2, Move 1: Squat, Curl, and Press

Moving from a squat to an overhead press gets the heart rate going while working your butt and legs.

  • Stand with your feet directly under your hips, holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
  • Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
  • Stabilize your torso and keep your arms moving upward, performing an overhead press with your palms facing out.
  • Lower your arms back to your side to complete one rep.
  • Do 10 reps to complete a set.
    Use eight- to 10-pound dumbbells.

Circuit 2, Move 2: Bent-Over Row
Circuit 2, Move 2: Bent-Over Row

This move makes for shapely shoulders and a powerful back. Stand up, pick up your dumbbells again, and follow these steps.

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Do 10 reps to complete a set.
    Use 10- to 15-pound dumbbells.

Circuit 3, Move 1: Reverse Fly

Circuit 3, Move 1: Reverse FlyStrengthen your upper back and stand tall with the Reverse Fly.

  • Holding a dumbbell in each hand, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint.
  • Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
  • Do 10 reps to complete a set.
    Use five-pound dumbbells.

Circuit 3, Move 2: Lateral Raises
Circuit 3, Move 2: Lateral RaisesTarget your shoulders and upper back with this easy-to-follow move.

  • Stand with your feet hip’s distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
  • Start with the right side first. With control, keep your arm straight (but don’t lock that elbow), and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then, as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. So your arm won’t be directly out to the side, but slightly forward.
  • Do the same move with your left arm.
  • Then do both your right and left arms at the same time.
  • Continue these moves of right, left, together, right, left, together, for a total of 10 reps.
    Use five-pound dumbbells.

Source: POPSUGAR Studios

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Author: stephdoty

Almaden Valley Athletic Club®

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