The article discusses 8 effective exercises to tone and strengthen the arms, biceps, and triceps. The exercises are:
1. Dumbbell Shoulder Press: Strengthens the shoulders and arms.
2. Overhead Triceps Extension: Tones the triceps.
3. Biceps Curls: Strengthens the biceps.
4. Tricep Dips: Tones the triceps.
5. Triceps Kickbacks: Targets the triceps.
6. Lateral Raises: Strengthens the shoulders.
7. Superman: Works the entire body, including the arms, shoulders, and back.
8. Upright Rows: Targets the back, shoulders, and arms.
The article emphasizes the importance of proper form and technique, and recommends doing lighter weights with more repetitions to develop lean muscle.
Here are the facts extracted from the text:
1. The first exercise is the dumbbell shoulder press.
2. To do the dumbbell shoulder press, grab a pair of dumbbells and stand up straight with one in each hand.
3. Raise the dumbbells to ear level, then push them up and hold for several seconds.
4. Lower the dumbbells to ear level again and repeat for up to 30 repetitions.
5. The dumbbell shoulder press exercise targets the shoulders.
6. The second exercise is the overhead triceps extension.
7. To do the overhead triceps extension, hold a dumbbell behind your head with both hands.
8. Extend your arms and lift the dumbbell overhead, then lower it back down slowly and carefully.
9. Repeat the overhead triceps extension for 20 repetitions.
10. The overhead triceps extension targets the triceps.
11. The third exercise is the biceps curls.
12. To do the biceps curls, stand straight with your feet hip-width apart and a dumbbell in each hand.
13. Raise the dumbbells towards your shoulders, bending your elbows, and hold for a couple of seconds.
14. Lower the dumbbells slowly and carefully to the starting position and repeat for 30 repetitions.
15. The biceps curls target the biceps.
16. The fourth exercise is the triceps dips.
17. To do the triceps dips, sit on a sturdy chair or bench and place your hands shoulder-width apart.
18. Lower your body towards the floor by bending your elbows, then straighten your arms to return to the starting position.
19. Repeat the triceps dips for at least 15 repetitions.
20. The triceps dips target the triceps.
21. The fifth exercise is the triceps kickback.
22. To do the triceps kickback, hold a dumbbell with one hand and stand with your feet shoulder-width apart.
23. Bend your knees slightly and lean forward at the hips.
24. Extend your forearm behind you, keeping your upper arm stationary, and hold for a couple of seconds.
25. Return to the starting position and repeat for 20 repetitions on each arm.
26. The triceps kickback targets the triceps.
27. The sixth exercise is the lateral raises.
28. To do the lateral raises, stand straight and hold a dumbbell in each hand with your palms facing your thighs.
29. Lift the dumbbells out to the sides until they are at shoulder height, then lower them slowly and carefully to the starting position.
30. Repeat the lateral raises for 30 repetitions.
31. The lateral raises target the shoulders.
32. The seventh exercise is the Superman.
33. To do the Superman, lie face down on a mat with your arms extended in front of you and your legs extended behind you.
34. Lift your arms and legs off the ground, keeping your torso still, and hold for a few seconds.
35. Lower your arms and legs to the starting position and repeat for 10 repetitions.
36. The Superman targets the arms, shoulders, spine, abs, legs, and glutes.
37. The eighth exercise is the upright rows.
38. To do the upright rows, stand straight with a dumbbell in each hand and your knees slightly bent.
39. Lift the dumbbells to shoulder height, keeping your elbows above your shoulders, and hold for a few seconds.
40. Lower the dumbbells slowly and carefully to the starting position and repeat for 30 repetitions.
41. The upright rows target the back, shoulders, and arms.