The workout designed to build strength in your arms
Choose eight arm exercises below to target various muscle groups. Complete 8 to 12 repetitions, and two to three sets. Perform the workout three times per week, and you’ll feel a difference in strength in about two weeks.
Best arm exercises: lateral raise (aka side raise)
Stand tall with knees slightly bent. Holding a dumbbell in each hand, let your arms hang by your sides, palms facing in.
Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders (make sure your palms are facing the floor).
Lower your arms; complete 8 to 12 reps.
Best arm exercises: push-ups
Works: pectorals, deltoids (shoulders)
Lie belly down on the floor, with your feet roughly 15-20 centimetres apart. Place your palms flat on the ground and slightly wider than shoulder-width apart.
Keeping your body straight and long, come up onto your toes and lift your body off the floor with your arms until they are fully extended. Slowly bend your arms at the elbows and lower your chest towards the floor.
Stop roughly 10-15 centimetres before touching the ground with your belly. Try to keep your back and legs straight and in a single plane.
Push back up into the original position. That’s one push-up.
If this is too hard, do the exercise with your knees on the floor. Or even simpler, do the exercise standing, using a wall. Start with your feet roughly 50 centimetres from the wall.
Aim for doing three sets of 8-12 reps.