When I am looking for arm exercises, I prefer exercises that require body weight, dumbbells and resistance bands. Although machines are great for muscle building and providing support throughout the movement , free weights and bodyweight exercises offer a better calorie burn, are less expensive and allow you to work more muscles at the same time.
The basic exercises like Bicep Curls and Tricep Kickbacks are great, but my go to are exercises that incorporate several muscles as well as cardio.
The Dumbbell Snatch is a great compound exercise that incorporates Lower Body, Cardio and Upper Body, specifically biceps, triceps and shoulders. It burns calories, tones your muscles and aids in weight loss.
If you are new to this exercise, start with a light dumbbell and be aware of tightening your core while keeping the back straight and bending at the knees. This is to protect your back.
Stand with your feet shoulder-width apart. Hold one dumbbell in your right hand.
Lower your hips into a squat position with your dumbbell hanging down near the floor. Keep your back straight and your chest and head up.
Stand up and use your legs and back to lift the dumbbell up near your chest. Think about sliding the dumbbell up your body.
Continue to pull your arm straight up above your head.
Reverse the movement, bringing the dumbbell back down toward the ground and then switch the dumbbell to the left hand and repeat.
10 reps each side/3 sets
The Jack Press works nearly every major muscle in the body including biceps, triceps, shoulders, chest, back, core and legs. This makes Jack Presses an efficient move, simultaneously strengthening and conditioning your total body.
*Stand with your feet together, holding a dumbbell at both ends and elbows tucked in by your ribs.
*Quickly jump your feet apart and press the dumbbell overhead. Return to the start. Repeat as quickly as possible.
*Complete 45-60 seconds with a 15 second rest in between each set. Repeat for 3 sets
Chop: The chop is an exercise that targets every muscle in the arms and upper body as well as the core stabilizers, obliques and glutes. To protect your back, be fully aware of the foot pivot. If you are new to this exercise, start with a low weight.
*Hold a dumbbell in one hand while the other arm is extended out to the side
*In a chopping motion, swing the dumbbell up to meet your extended hand as you rotate your core and hips while pivot your foot
*Bring arm back down to the starting position and neutralize hips, core and foot
*Complete 10-15 reps and switch sides
The Lateral Arm Raise Hold forces you to engage your core which allows you to better hold your arms to the side even with shoulders. This specifically works your Triceps, Shoulders and Upper Back. To start, hold 5lb or 3lb weights in each hand. Once you know your shoulders can handle the hold, then you can increase the weight.
*Stand with a dumbbell in each hand at your sides. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor
*Once your arms are raised, bring the arms back squeezing your shoulder blades and hold. Be sure not to shrug the shoulders up
*Keep the hold for 10-15 seconds and repeat for 3 sets