Free weights provide a multitude of ways to strengthen and tone your arms. Arm strength and definition improve women’s appearance in tank tops and bathing suits. Strong arms also help women perform daily activities such as carrying groceries and lifting kids. Barbells and dumbbells offer an advantage over weight machines because they require you to use more synergistic and stabilizing muscles, allowing you to achieve a more effective workout. For all of these exercises, begin with one set of 10 to 15 repetitions. After a few weeks, work up to two or three sets. When you perform multiple sets, be sure to rest at least one minute between them.
Here are the six arm workouts to help you lose arm fat by burning fat and building the muscles.
Push-ups are done properly by raising and lowering your body using your arms., the palms must be placed on the ground with shoulder-width apart and your weights must on your hands and toes. Keeping your back straight, lower yourself down with your elbows bent 90 degrees, and go back to the original position and repeat the movement 15 times.
2. The Scissor Stretch
To perform the scissors, stretch out your arms straight in front of you at the same level as your shoulders. Stretch them to the side and bring them back so that you have your arms overlapped. Bring the arms to the back until they formed a straight line. Continue bringing your arms back and forth for at least 20 times.
A stable chair is needed to perform dips as a tool of support to place your hands on the chair. Keep your back close to the bench and bend your knees a little so that your feel placed flatly on the floor about hip-width apart. Slowly lower down your body as you bend your elbow to a 90-degree angle. Hold the position for a few seconds before pushing back up to the starting position. Repeat at least 20 times.
4. Elbow Plank
The elbow plank is often featured in yoga as a core exercise for abdominal muscles. To perform elbow plank, start by resting your weight on your forearms and knee on the floor. Elevate your body by step your feet out at a time and keep your back straight. Contract your abs and stay in that position for 30 seconds. Repeat the exercise three times. Once you’ve built up your strength, you can stay elevated for longer than 30 seconds. (source)
5. Weight Lifting
There are several ways to perform weight-lifting exercise for your arms especially on the biceps and triceps area. For beginners, start lifting the weight around 2-3 pounds and once your arms get stronger, you can add on more weights. The most effective way to have lean and toned arms is the bicep curls.