3 Easy ARM exercises at Home

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Arm day, y’all! 💪🏽 Free weights and a chair is all you need :). The great thing about this workout is that it doesn’t take too long, and the results come quickly with consistency!
Check out these videos & photos to show how easy 3 ARM exercises can be!

Start with biceps & triceps…

  • Sit comfortably on a chair.
  • Support your other arm on your leg.
  • Secure your elbow into your knee holding the dumbbell.
  • Tighten your core to protect your back.
  • Aim for 12-15 repetitions.
  • Switch arms & again, do 12-15 repetitions.
  • Repeat for 3 sets on each side.
  • Do this 2-3 times each week to see results quickly.
These are so easy to do anywhere! Just grab your weights… I’m using a 10 pound dumbbell here.
  • Bend over with knee comfortably on a sturdy chair.
  • Use the opposite arm for support on the chair as well.
  • Hold the dumbbell at a 90 degree angle with your upper arm horizontal to the floor.
  • Tighten your core to protect your back and allow your knee to be slightly bent.
  • Extend arm with dumbbell stopping when it’s horizontal to the floor.
  • Aim for 12-15 repetitions.
  • Switch arms & knee position.
  • Do 12-15 repetitions with other arm.
  • Repeat for 3 sets on each side.
  • Do this 2-3 times each week to see results quickly.

Then, shoulders…

There is so much benefit to strength training as we get older… give it a try! I think you will be glad you made it a priority & your future self will thank you too! 😉👌🏽

~Domestic Chick

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