Time: 15-25 minutes
Starting a weight training program can be daunting, especially if you do not have much experience with free weights. Here’s three basic free weights exercises that target your arms and shoulders to help tone your upper body
Basic Weight Exercises for Arms:
- Bicep curl: Starting with a dumbbell in each hand and your arms hanging by your side, exhale and bend your elbows to bring the weights up to your shoulders, trying not to let your wrists bend during the curls. Lower the weights back down to your sides. Make sure that you are picking a dumbbell weight that allows you to do 8-12 reps per set.
- Triceps curl: Unlike bicep curls, you should do triceps one arm at a time. Start by holding the weight slightly behind your head, with your forearm by your ear and your elbow bent. Straighten your elbow and lift the weight upwards to finish with your arm pointed straight upwards, and the weight above your head. Then slowly bend your elbow and return to the beginning position to repeat. Do 8-12 reps for each arm to make a complete set.
- Shoulder press: Begin by holding the weights by your shoulders, elbows bent and positioned below the wrists. Raise the weights upwards until your arms are straight above your head, then lower back to your starting position. Do 6-12 reps to complete a set.