Starting a workout routine can be tough. You might not be familiar with the machines in your club or know where to begin with weights. Don’t worry, every expert was once a beginner!
Arm day is an important day to include in your weekly routine. Tank-top arms are always a goal for the warmer months, but you need to start working them now to see results in time for summer. Strengthening your arms takes time, and it’s key to build up your weights as time goes on. Start with these four exercises for your first few Arm Days. Add weight as you see fit!
Here are four basic arm exercises for beginners:
Bicep Curl: Start with a dumbbell in each hand. Slowly lift your weights to shoulder-level while keeping your elbows by your sides. Slowly lift back down to the starting position. Repeat 10 times for two or three sets.
Chest Fly: Grab a mat and lay on your back. Start with dumbbells facing upwards in each hand and arms extended out on the floor. Lift weights up to meet above your chest, then return back to the starting position. Avoid locking your joints when your arms are out straight. Repeat 10 times for two or three sets.
Tricep Extension: Hold dumbbells in each hand above your head. Move arms down so your elbows are at a 90-degree angle. Lift weights back up above your head. Repeat eight times for two sets.
Bent-Over Row: Lean forward with weights in each hand. Pull weights up towards your sides, and bring them back down. Keep your arms as close to your side as possible. Repeat 10 times for two sets.