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Let’s face it, gym weight rooms can be daunting. Confusing equipment, massive barbells, guys with intimidating grunts—it can be overwhelming if you’re a weight-training newbie who is just looking for a simple way to strengthen and tone your arms. Don’t let those gym rats scare you off. In the video above, Kelsey Wells demos five basic arm workout moves that will make any gym beginner look like a pro...and leave the weight room feeling strong and powerful.
RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes
Bicep Curl
Start in a standing position, holding dumbbells at your waist. Keep your elbows close to your sides as you begin raise your dumbbells to your chest, palms facing inward. Lower back down to starting position, and repeat the movement 12 times.
Tricep Extension
Stand with your legs together and bend your knees slightly. Bring weights above your head with your palms facing together. Slowly bend your elbows so that weights are level to the nape of your neck, then raise them back up above your head. Keep your arms close to your head as your repeat this exercise 12 times.
RELATED: You Can Do This Plyometric Leg Workout from Emily Skye Practically Anywhere
Tricep Kickbacks
With your feet together, bend your knees slightly and lean forward, your body is at a 90-degree angle. Bring your elbows to your sides and bend your arms so weights are level with your armpits. Once you are in this position, kick your arms backward as your bring your weights just behind your hips. Repeat this movement 12 times.
Curl & Press
Like the bicep curl, come to a standing position with your arms at your sides. Draw your elbows in and lift your weights to your chest as you would in a standard bicep curl. From there, press your arms up and above your head, palms facing forward. Lower weights back down to your chest, and then release your arms to your sides. Repeat this 12 times.
RELATED: You Can Get Your Strongest Arms Ever At Home With This One Piece of Workout Equipment
Side Raise
Bring your arms to your sides, palms facing inwards. Raise both arms out so they create a 90-degree angle with your body. Repeat this movement 12 times.
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Continue reading...
RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes
Bicep Curl
Start in a standing position, holding dumbbells at your waist. Keep your elbows close to your sides as you begin raise your dumbbells to your chest, palms facing inward. Lower back down to starting position, and repeat the movement 12 times.
Tricep Extension
Stand with your legs together and bend your knees slightly. Bring weights above your head with your palms facing together. Slowly bend your elbows so that weights are level to the nape of your neck, then raise them back up above your head. Keep your arms close to your head as your repeat this exercise 12 times.
RELATED: You Can Do This Plyometric Leg Workout from Emily Skye Practically Anywhere
Tricep Kickbacks
With your feet together, bend your knees slightly and lean forward, your body is at a 90-degree angle. Bring your elbows to your sides and bend your arms so weights are level with your armpits. Once you are in this position, kick your arms backward as your bring your weights just behind your hips. Repeat this movement 12 times.
Curl & Press
Like the bicep curl, come to a standing position with your arms at your sides. Draw your elbows in and lift your weights to your chest as you would in a standard bicep curl. From there, press your arms up and above your head, palms facing forward. Lower weights back down to your chest, and then release your arms to your sides. Repeat this 12 times.
RELATED: You Can Get Your Strongest Arms Ever At Home With This One Piece of Workout Equipment
Side Raise
Bring your arms to your sides, palms facing inwards. Raise both arms out so they create a 90-degree angle with your body. Repeat this movement 12 times.
To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter
Continue reading...