Here is a concise summary of the provided text:
**Workout for Toned Arms: 8 Exercises**
1. **Shoulder Press**: Standing with dumbbells, raise arms to ear level (30 reps)
2. **Triceps Press (Behind Head)**: Sitting with dumbbell behind head, lift and lower (20 reps)
3. **Biceps Curls**: Standing with dumbbells, curl up to shoulders (30 reps)
4. **Reverse Push-Ups**: Sitting on chair, lower body by bending elbows (15 reps)
5. **Reverse Dumbbell Rows**: Kneeling on bench, lift dumbbell with one arm (20 reps per arm)
6. **Lateral Raises**: Standing with dumbbells, lift to shoulder level (30 reps)
7. **Superman**: Lying on stomach, lift arms and legs (10 reps)
8. **Standing Rowing**: Standing with dumbbells, lift to shoulder level (30 reps)
**Workout Tips:**
* Do this workout 3 times a week
* Choose between light dumbbells for toning or heavy dumbbells for building muscle mass
* Maintain proper posture and form throughout each exercise
Here are the key facts extracted from the text, keeping each fact a short sentence and numbered for reference:
**Exercise Instructions**
1. **Shoulder Press**: Stand straight, hold dumbbells at ear level with palms forward, and lift for 30 repetitions.
2. **Triceps Press (Behind Head)**: Sit, hold one dumbbell behind head with both hands, lift, and lower for 20 repetitions.
3. **Biceps Curls**: Stand, hold dumbbells with palms forward, curl up to shoulders, and lower for 30 repetitions.
4. **Reverse Push-Ups**: Sit on a chair, place hands beside legs, lower body by bending elbows, and push back up for 15 repetitions.
5. **Reverse Dumbbell Rows**: Kneel on one knee, hold dumbbell with one hand, lift to side until elbow is at top, and lower for 20 repetitions (per arm).
6. **Lateral Raises**: Stand, hold dumbbells at sides with palms inward, lift to shoulder level, and lower for 30 repetitions.
7. **Superman**: Lie on stomach, lift arms and legs, hold for 5 seconds, and lower for 10 repetitions.
8. **Standing Rowing**: Stand, hold dumbbells with palms inward, lift to shoulder level, and lower for 30 repetitions.
**General Workout and Muscle Facts**
9. The **Shoulder Press** targets the deltoids.
10. **Triceps Press (Behind Head)** stabilizes the shoulder joint and tones shoulders, elbows, and triceps.
11. **Biceps Curls** work the front part of the arms.
12. **Reverse Push-Ups** effectively tone and strengthen triceps.
13. **Reverse Dumbbell Rows** target the prominent part of the triceps for shoulder definition and fat reduction.
14. **Lateral Raises** strengthen and tone shoulders, improving mobility.
15. **Superman** engages all body muscles, including arms, shoulders, back, stomach, and legs.
16. **Standing Rowing** exercises muscles in the back, shoulders, and arms.
**Workout Schedule and Tips**
17. Perform this workout three times a week for stronger, leaner, toned, and flexible arms.
18. Light dumbbells with many repetitions can "dry out" the body, while heavy dumbbells with fewer repetitions help build muscle mass.