2. If you got 20 minutes, grab your dumbbells, and get to work! Neutral-grip moves like hammer curls hit your underlying brachialis muscle, and reverse-grip movements emphasize the brachioradialis. Execution: Select a dumbbell or kettlebell that weighs the same as what you use for bicep curls (see below). Push your shoulder blades together, tighten your core, and place your arms perpendicular to your body and the floor. See if that creates more stability for you! Once your elbows are straight, you can return the weights back to the ground. More good news: You can target all of these areas in one short at-home arm workout. Additional exercises require you to change elbow and hand position: The incline stretches the long head better, while the preacher is better for the short head. Inchworms. Just because biceps are a vanity muscle doesn’t mean they should be ignored. This means that you'll only be able to do this movement with one arm at a time (which also has its benefits). Execution: Set up a bench at a 45- to a 60-degree angle and lie back with your arms hanging on each side and directly below your shoulders. Perform 2-3 sets with 1-2 minute rest in between sets. To get the arms of your dreams, neither memberships or weights are necessary! Keep your arms straight and then lift the dumbbells up and away from your body until you … Straighten your back, tighten your core, slightly bend your right leg, and lift your arm so that your upper arm is parallel and alongside your torso with your forearm perpendicular to the floor. Go here to subscribe to Prevention and get 12 FREE gifts. Once there, slowly lift the dumbbells back up to vertical. Strong arms were a requirement if you wanted to survive and provide for your family; otherwise, well.. you’re dead. The diamond push-up not only carves your triceps, but also works your shoulders and chest. And yet, when it comes to working out, the upper body is a sensitive space for many women. That’s one rep. Keep your arms straight and then lift the dumbbells up and away from your body until you make a "t" shape. Execution: Grab a pair of dumbbells in each hand and stand with your legs shoulder-width apart. Reverse Plank. Pause for a moment at the top, then, with a slower pace, lower the dumbbells back to your sides. Sit on the floor with your hands planted behind your back and your legs bent in front of … Keep your elbow tucked and raise your forearm backward until your arm is fully extended back and parallel with your body. Then press the dumbbells up over your chest and bring them right down. Cable Triceps Extension. You may be able to find more information about this and similar content at piano.io, 11 Best Exercises for Weight Loss in 2020, The Best Pool Exercises for a Total Body Workout, 8 Stability Ball Exercises for Total-Body Strength, 9 Strength Training Tools for a Home Workout, 5 Foam Roller Exercises to Relieve Pain All Over. You'll want to start with the arm exercise that allows you to move maximum weight: the standing barbell curl. This means just curling one arm at a time. Then do a set of hip lifts from the floor, without doing the skull crushers. Curl the dumbbells toward your chest, then lock out the elbows as you kick the weights behind you. Adele Jackson-Gibson is a certified fitness coach, model, and writer based in Brooklyn. The Manual may earn a commission when you buy through links on our site. Hike your hips up into the air as you straighten your legs as best you can. Rest them on the floor for now. How to do it: Begin on your back with your knees bent and feet flat on the floor. Modifications: If holding the bridge is too challenging, break the movement down. Right before it gets super shaky, hold for two seconds. "That curling motion is very, very non-practical," says Howell, meaning we rarely use that motion in our everyday lives. Modifications: Bend your elbows 90 degrees from start to finish. While keeping your elbows tucked tightly to your torso (with a braced core and a straight lower back at a slight incline), extend your arms downward until you’ve reached your maximum extension. To begin, keep your elbow tucked tightly against your side and your upper arm parallel with your torso (along with the obligatory tight core), bend your right arm at the elbow and curl with palms facing up until the weight reaches your shoulder. Instead, Howell says that focusing more on the triceps, shoulders, core, and upper back will give you better, faster results. Target both upper and lower arms. For example, if you want to carry something from your car, you're going to need shoulders, arm, and core strength.". Use a shoulder-width grip here to work both biceps heads. Opt instead for a great workout app. Appearance and perception are huge factors when it comes to our identity, and having a set of well-built arms goes a long way toward inspiring confidence and self-esteem. Punch the other. Repeat for 10-15 reps. A regular gym routine is a healthy habit and shows discipline, which is a skill that important to have in both work and personal settings. With your legs straight, bend at the hips and place your …