Select eight of the arm exercises listed below to work on different muscle groups. Complete two to three sets of 8 to 12 repetitions each. You’ll see an improvement in strength in around two weeks if you perform the exercise three times each week.
1) Lateral Raise (aka side raise)
With your knees slightly bent, stand tall. Let your arms hang by your sides with your palms facing in, while holding a dumbbell in each hand.
As you raise your arms out to the sides until the dumbbells are level with your shoulders, keep your elbows slightly bent (make sure your palms are towards the floor).
Lower your arms; complete 8 to 12 reps.
Works: pectorals, deltoids (shoulders)
Lie on the ground face down with your feet about 15 to 20 centimeters apart. Your hands should be shoulder-width apart and flat on the ground.
Come up onto your toes while maintaining a long, straight torso. Raise your body off the floor with your arms fully extended. Slowly drop your chest toward the floor while bending your arms at the elbows.
Stop about 10 to 15 centimeters before your tummy touches the ground. Make an effort to maintain a straight back and parallel legs.
Return to the starting position by pushing up. That’s one push-up.
Aim for doing three sets of 8-12 reps.
3) Overhead Extension
Works: triceps, shoulders, upper back
Holding the dumbbell in both hands, stand with your feet hip-width apart and your knees slightly bent.
With the dumbbell vertically held, extend your arms upward. Maintain a straight wrist. As you lower the dumbbell behind your head, flex your elbows. Keep your elbows pointed up toward the ceiling and your upper arms close to your head.
Straighten your arms upward; repeat to complete 8 to 12 reps.
4) Biceps Curl
Works: biceps, forearms
Stand with feet shoulder-width apart, grasping a dumbbell in your hand.
With palm facing forward, bend your elbow and pull the weight up towards your shoulders.
Lower your arm. Complete 8 to 12 reps (and do the same on the other arm).
5) Dumbbell Row
Works: shoulders, upper back
Get down on one knee and one hand on a bench while holding a dumbbell in each hand. Your elbow should be slightly bent, palm facing inward, and your back should remain straight. (Be sure to place your hand under your right shoulder and your bent leg beneath your hips.)
Tighten muscles in your abdominal area. Lift the weight up until the upper arm is parallel to the floor and the elbow is just behind you by squeezing your shoulder blades together.
Return to start and finish the set. Do 8 to 12 reps, and switch sides.
6) Bench Press
Works: pectorals, shoulders, upper back
Lie on your back, on a weight-lifting bench, and plant both feet firmly on the floor.
Reach up and grab the barbell with both hands.
Pull the barbell down toward your chest, then push it away from you. Do 8 to 12 repetitions using as much weight as you can.
7) Two-arm Kettlebell Swing
Works: hamstrings, glutes, abs and shoulders
Hold the kettlebell in both hands while standing with your feet shoulder-width apart and your arms hanging loosely in front of you.
Lower the kettlebell between your legs while bending your knees.
Come out of the squat in one swift motion by straightening your legs and raising your arms to your eyes. At the peak of this exercise, the kettlebell ought to feel weightless.
Repeat for one minute. (Instead of a one-minute time, you can also choose to do 8-12 reps of this arm exercise.)
8) Single-arm Push-press
Works: legs, glutes and shoulders
Hold the kettlebell in your right hand with your fist near to your chest, elbow bent, and tucked into your body while you stand with your feet hip-width apart. (During this exercise, let the kettlebell rest on your forearm.)
Squat down fully while maintaining a firm core.
Quickly drive your heels through the squat while straightening your arm to raise the kettlebell in the air (your palm will face front at the top). Do with your right hand for 30 seconds, then switch to your left hand. Repeat these steps one more time.