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6 tips on how to have stronger sculpted arms

By Stella Adi | Sunday, Mar 12th 2017 at 12:59

A great and easy way to show off all the time and effort you've put in at the gym is by parading a set of lean and powerful arms and shoulders. We found these six great exercises to help you flaunt your bare arms or flex them with pride.

1. Hang a set of dumbbells at your sides (2.5 – 5 kilograms depending on your fitness level), relax your knees and use your core. Curl the dumbbells up to shoulder height, turn them out and lift them all the way up over your head for an overhead press. Bring them back down to the starting position with a slow and controlled movement. Do three sets of 15 reps each. This exercise will fire up your biceps, shoulders, and triceps for a wonderful full-arm workout.

2. Never underestimate the classic push-up when it comes to developing your arms, chest and shoulders. To really target your triceps, check that you're doing them correctly . Get down on all fours and place your hands on the floor so that they're directly under your shoulders. Lower your body until your chest nearly touches the floor keeping both elbows tucked close to your sides as you lower your body. Pause for a few seconds at the bottom, and then push yourself back to the starting position as quickly as possible. Squeeze your glutes and brace your abs throughout the entire exercise to maintain your good form.

3. Again, with a set of appropriate dumbbells positioned on your sides, bend your knees a little bit, bend over slightly from the waist, and move the dumbbells outward in a flying motion until your arms form a straight line. Make sure that your palms are facing your body and not each other. Bring the dumbbells back down and repeat this motion. This one will engage your rear deltoid muscles as well as the muscles at the back of your shoulders. Do 10 repetitions.

4. Another great way to target the upper body in is the barbell bench press. It is specifically awesome for toned tricep muscles because the movement will engage more than one joint offering a greater challenge for your body. Get into position and grasp the barbell shoulder-width apart, and hold it above your sternum with your arms completely straight. Lower the bar straight down and pause for a few seconds before pressing the bar in a straight line back up to the starting position. Keep your elbows as close to your sides as you can and your upper arms at a 45-degree angle with your body in the down position to reduces stress on your shoulder joints.

5. In both hands, grab a dumbbell and hold it above your head (have a firm grip), keep your elbows slightly bent and your upper arms aligned with your ears. Keeping your elbows stationary, extend your forearms straight up so that your arms are straight above your head. Then bend your elbows so that you're back in the starting position. Remember to keep your core tight. Your triceps will thank you. Do this 10 times.

6. To target the biceps, stand with your feet hip-width apart and your arms down by your sides, holding a dumbbell in each hand (with your palms facing in). In one fluid but controlled motion, bend your right elbow and sweep your hand in front of your body and up to shoulder height. Lower it straight down, then repeat with your left arm. To keep the emphasis on your biceps, move your upper arm as little as possible. Do three sets of 15 repetitions for each side.

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