Why should you do arm weight exercises?
According to physiotherapist and fitness expert Dr Aijaz Ashai (India), starting around age 35, muscle strength and endurance naturally begin to decline by about 1% per year. This loss of muscle can lead to reduced endurance, muscle strength and make you more susceptible to injury.
To build and maintain muscle mass, the U.S. Centers for Disease Control and Prevention recommends that everyone do strength training twice a week. Weight training exercises for the arms can help maintain strength, increase flexibility, improve balance, and prevent injury.
A dumbbell exercise to tone your arms
Bicep curl
To do bicep curls, stand and hold dumbbells at your sides, palms facing forward.
Curl the dumbbells up toward your shoulders.
Lower the weight slowly.
Repeat several times to achieve desired effect.
Hammer bend
Hold the dumbbells with your palms facing each other.
Bend your elbows to lift the weights, targeting your forearms and core, while keeping your wrists relaxed.
Lower your arms after a few seconds.
Kick off
To do this exercise, first hold dumbbells in your hands, palms facing each other and keep your knees slightly bent.
Keep your spine straight as you bend forward.
Bring your chest almost parallel to the ground.
Keep upper arms closer to body, head in line with spine.
Keep your elbows straight.
Keep your upper arm still and only move your forearm.
Pause and return the weights to the first step.
Pull up
Raise your arms, holding the dumbbells toward the ceiling with your palms facing each other and your elbows slightly bent.
Extend the dumbbells back and over your head.
Hold the dumbbell behind your head for 3 seconds.
Return your hands to the starting position.
