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6 Arm toning exercises with dumbbells

Having a strong, toned body makes you look good and also boosts confidence. There are many health benefits of having toned muscles and a healthy body. Having strong arms and shoulders can also improve the posture and make the muscles stronger, which will also protect the bones. If you want to tone your muscles, then you can use dumbbells for better results. Strong forearms are also important for sports like basketball, golf, and tennis.

Here are some arm workouts which will help you in building strong muscles and also in toning the arms:

1 Palms-up wrist curls:

Source : bodybuilding

This exercise helps in making the flexor muscles more substantial and also strengthens the arms. You can start with 5 to 10 pounds of dumbbells or the lighter ones if you want. Then sit up straight on a chair in a 90 degrees angle and hold the dumbbells with your palms upside. Rest the forearms on your thighs, and start curling up your palms with the dumbbells.

2 Palm-down wrist curls:

Source : youtube

A palm-down wrist curl also helps in shaping the arms in the best way possible. It is exactly the same as palms-up wrist curls, but the palm is curling downwards in this exercise. It is one of the best arm workouts as it helps in toning the arms and also strengthening the muscles.

3 Bicep curls:

Source : Bicep curls:

The biceps curl exercise can be done in a standing position or a sitting down position. While doing this exercise, you need to hold the dumbbells in both your hands, and you need to start curling up the dumbbells while inhaling and exhaling. Ensure that you are not leaning forward and focusing on your posture, which has to be absolutely straight and firm.

4 Concentration curls:

Source : t-nation

According to some studies, concentration curls are known as the most effective arm workouts, which help in toning the muscles faster and strengthening the arms in a better way. While doing this exercise, you can sit on a bench or chair and lean a little forward. You need to pick the dumbbells  with your left hand while resting it on your inner thigh. Start curling up dumbbells and then go back to the starting position so that you can start all over again.

5 Overhead extension:

Source : coachmag

The overhead extension workout requires only one dumbbell at a time. For this exercise, you can sit or stand but make sure that your back is straight at all times because posture matters a lot while exercising. Lift the dumbbells over your head and then bend it in a way that goes behind your head. You need to slowly bend your elbows and then start it all over again.

6 Chest press:

Source : coachmag

It is one of the best arm workouts, which not only shapes your arms but also helps in shaping the overall core of the upper body. You need to lie on the floor for this exercise with flat feet, hold the dumbbells in each hand, and then start the exercise with bending the elbows towards the floor in a 90-degree position.

Written by Ashley Grace

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