How to get toned arms using dumbbells at home
To get toned arms using dumbbells at home, you can follow these steps:
1. Choose the right dumbbell weight: Start with a weight that is comfortable for you but still challenging. You can gradually increase the weight as you get stronger.
2. Warm up: Warm up your arms and shoulders by doing some light cardio or dynamic stretching.
3. Bicep curls: Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keep your elbows close to your sides and curl the weights up towards your shoulders. Lower the weights back down and repeat.
4. Tricep extensions: Hold a dumbbell in both hands and raise it above your head. Lower the weight behind your head by bending your elbows. Straighten your arms to lift the weight back up and repeat.
5. Hammer curls: Hold a dumbbell in each hand with your palms facing each other. Keep your elbows close to your sides and curl the weights up towards your shoulders. Lower the weights back down and repeat.
6. Overhead press: Hold a dumbbell in each hand at shoulder level. Press the weights up above your head until your arms are fully extended. Lower the weights back down and repeat.
7. Repeat: Do 3 sets of 10-12 reps of each exercise, resting for 30-60 seconds between sets.
Remember to also maintain a healthy diet and do cardio exercises to reduce overall body fat, which will help your arms appear more toned.
