When I just started working out, I avoided arm workouts because I thought they’re too hard. But, when I started being regular at strengthening my arms, I realised it’s not that hard after all, as long as you train within your abilities. And there’s so much you can do with just a single set of dumbbells. Also, they are inexpensive, easy to use and can be kept tucked under your bed or any corner of your house. So, on Day 2 of three exercises in under 10 minutes, we’re going to tone our biceps. Ready to break a sweat? Read on!
Requiring nothing more than a pair of dumbbells, today’s workout focusses on arm muscles, and you can do it pretty much anywhere you want. If you don’t have a dumbbell at home, use one-litre bottle instead or anything heavier that you’re comfortable holding.If you’re already a fitness freak and you have an arm routine, just mix these into your routine—you do you. Let’s get started:
3 Exercises In Under 10 Minutes
Don’t stress if you cannot do much in the beginning–because over time the workout starts to get easier–you can either lift more quickly or increase your weight, whichever you feel more comfortable with.
Also Read: 20 Fitness Trends Of The Decade That Had Us All Hooked!
Bicep Curls: 3 Sets X 20 Reps
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POPxo
How it’s done:
1. Hold your dumbbells at your sides with your palms facing forward.
2. Focus on keeping the back straight and chest up. Now, bend your elbows and curl the weights toward your shoulders. Don’t move your upper arms. Squeeze your biceps as hard as you can.
3. Lower the weights slowly back to the starting position, straighten your arms completely. That’s one rep!
Target muscles: Biceps and core
Hammer Curls: 3 Sets X 20 Reps
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POPxo
How it’s done:
1. Again, hold your pair of dumbbells at your sides but this time with your palms facing each other
2. Straighten your back and your chest up.
3. Without moving your upper arms, curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground. Hold for a second, squeezing your biceps as you do so.
4. Lower the dumbbells back to the starting position. Breathe out while returning slowly.
This counts as 1 rep.
Target muscles: Biceps and core
Overhead Triceps Press: 3 Sets X 20 Reps
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How it’s done:
1. Begin by standing with your feet shoulder-width apart.
2. Take your arms overhead, holding your dumbbell.
3. Make sure you keep your biceps by your ears as you lower weight behind your head.
4. Now, return to starting position. That’s one rep.
Target muscles: Triceps
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