Top 10: Arm Workouts

The weather in Vancouver is miraculously picking up, and as the old adage goes: sun’s out, guns out! Flaunt your toned biceps and triceps this Spring with these 10 effective and challenging arm exercises.

Photo: menshealth.com

1. Chin Ups

Grasping the chin-up bar with your palms facing towards you and your arms shoulder-width apart, lift your body upwards until your shoulders are level with the bar. Lower your body to starting position and repeat!

 
 
 

Photo: womenshealthmag.com

2. Tricep Dips

Lower your body into a sitting position and place your hands on a flat surface behind you with your fingers pointing forward and your arms straight. Lower your body further until your elbows are at right angles, and return to starting position.
 
 
 
 

Photo: womenshealthmag.com

 

3. Dumbbell Curls

Hold two dumbbells at your sides with your arms straight down and palms facing inwards to your body. Raise one dumbbells and rotate forearm inwards so your palm is facing your chest. Repeat with alternating arms.

 
 
 
 
 

Photo: womenshealthmag.com

4. Overhead Extension

Hold a dumbbell between both hands with arms outstretched above your head. Slowly lower dumbbell by bending forearms back behind your head.

 
 
 
 
 
 

Photo: fitvillains.tumblr.com

5. Stability Ball Pushup

Start in a regular pushup position with legs supported by a stability ball. Make sure your body is parallel to the floor. Carefully lower yourself into a pushup and return to original position.

 
 
 
 
 
 

Photo: healthylifect.com

6. Tricep Kickbacks

Kneel on a bench and use one arm to support you. Hold a dumbbell with your free hand, and keep your upper arm parallel to the floor. Extend your forearm backwards by straightening your arm and return to starting position.
 
 

Photo: menshealth.co.uk

7. Skull Crushers

While lying down face up on a bench, hold a brbell with both hands and arms outstretched above your head. Slowly bend your elbows to lower the barbell to your forehead, making sure your elbows stay in line with your shoulders and don’t splay outwards.

 
 
 

Photo: leanitup.com

8. Shoulder Press

Hold a dumbbell in each hand and start with dumbbells beside each shoulder. Straighten arms upwards above head and lift dumbbells, slowly returning to starting position.

 
 
 

Photo: health.com

9. Arm and Leg Lifts

Starting on all fours, lift your right arm and left leg until in line with your body and parallel to the floor. Hold for 10 seconds and repeat with alternating sides.

 
 
 
 
 
 
 

Photo: missfitnesslife.com

10. Barbell Bench Press

No list of the best arm exercises would be complete without the classic bench press. Lie face up on a bench and grasp a barbell above you with a wide grip. Slowly lower barbell to chest and straighten arms until outstretched and repeat!