6 Arm Blasting Exercises! - VeraVia

6 Arm Blasting Exercises!

Tricep push downs:



1. Standing upright with the torso straight bring the upper arms close to your body and perpendicular to
the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your
starting position.
2. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully
extended perpendicular to the floor. The upper arms should always remain stationary next to your
torso and only the forearms should move. Exhale as you perform this movement.
3. Perform 2-3 sets of 12-15 reps.

Dumbbell alternating curls:



1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close
to the torso and the palms of your hand should be facing your thighs.

2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until
they are facing forward. At this point continue contracting the biceps as you breathe out until your
biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a
second as you squeeze the biceps. Tip: Only the forearms should move.
3. Perform 2-3 sets of 12-15 reps.



Bench dips:



1. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on
its edge with the hands fully extended, separated at shoulder width. The legs will be extended
forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to
where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.
Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be
pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
4. Perform 2-3 sets of 12-15 reps.