Effective exercises for your arms 

When it comes to training, one muscle group that people often overlook is their arms. However, it’s important to include arm exercises in your routine, and this can be done quickly and easily with few simple exercises. We have compiled 4 activities for you to try. If you perform these exercises 2 to 3 times a week, you will start to see results. 

Biceps curl 

Stand upright with your feet slightly apart but not too wide. Hold a dumbbell or two water bottles in each hand, with your arms alongside your body. Then, bend your right forearm and raise your hand to approximately shoulder level. Return your arm to the starting position and then switch sides. Repeat this 15 times per arm. Keep your elbow locked into the side of your body to isolate the muscle group. 

Arm raise 

Stand with your feet hip-width apart and hold a dumbbell or two water bottles in each hand. Let your arms hang by your sides, with your palms facing your body. Lift your right arm to approximately shoulder level, keeping it as straight as possible, and lower it back down. Switch sides and repeat this 15 times per side. 

Side raise 

Stand with your feet hip-width apart, holding a dumbbell or a water bottle in each hand. Keep your arms by your sides. Raise both arms straight to the sides, up to shoulder level, and slowly lower them back down. Repeat this 20 times. 

Plank 

Assume a plank position on your forearms. Your feet should be slightly apart, and your elbows should be directly beneath your shoulders, forming a straight line with your body. Engage your core muscles and hold this position for 30 seconds, or up to 1 minute if possible. Over time, you might be able to go longer! 

Remember to start with weights that are appropriate for your fitness level and gradually increase the intensity as you get stronger. Maintaining proper form throughout the exercises is essential to avoid injury.