Recent studies show that the human shoulders and upper back tend to carry less fat than the rest of the body, and that great arm exercises is needed to keep them in good shape and make them look sexy.
A good workout will not only stabilize your shoulder joints, but will also improve your posture and give you a strong, toned look.
Having known some of the importance of exercising your arms, you might want to start the exercise right from your home.
Well, the process is not difficult at all; we’ve taken our time to come up with easy exercises you can engage in for sexy, sculpted arms and you will find them below:
7 easy exercises for sexy, sculpted arms you can do at home
Exercise 1. Forward Lunge with Angled Curl.
On your two hands, hold a dumbbell and stand with your feet together.
Let the weights hang along your sides as your palms face outward.
Keep your shoulders stacked over your hips and your right knee over your right ankle.
Step forward with your right foot, and lower into a lunge.
While you sink down, curl the weights out to the sides and in toward your shoulders.
Release the dumbbells with control while you push up through the right heel and return again to a standing position.
Repeat same thing on the opposite side to fully complete one rep.
What it works: Your thighs, butt, and biceps.
Exercise 2. Overhead Triceps Pulses
Put your feet together and hold a dumbbell in your two hands with your palms facing each other.
Lift up your right foot and take a large step diagonally behind your left leg.
With both hands, press the dumbbells simultaneously and bring them up over your head with your elbows bent about 90 degrees and stacked above your shoulders.
Keep your shoulders directly over your hips, bend both knees as you simultaneously lower your body and bring the weights down a few inches.
Now, push up through your left heel and right toes to raise your body and the weights up a few inches. That’s one rep.
What it works: Your triceps, butt, and thighs.
Exercise 3. Upright Row with Overhead Dumbbell Press
Grab a dumbbell in your two hands and stand with your legs slightly wider than hips-width apart and your knees soft.
Hang down your arms in front of your thighs with your palms facing the body.
Right from this position, drive your elbows out to the sides until your upper arms are parallel to the ground.
Without your elbows being dropped, lift the dumbbells straight up until your palms are facing forward.
Now, press the dumbbells straight up to the sky.
For you to reverse the movement, you will need to bring your elbows back down to shoulders-height, lower the weights to turn your palms to face behind you, and then drop the dumbbells down in front of your body. That’s one rep.
What it works: Your thighs, butt, and biceps.
Exercise 4. Alternating Kickbacks
Hold a dumbbell in both hands with your palms facing each other.
Keep your arms near your sides, and bend both elbows to bring the dumbbells in toward your shoulders.
Now, lift your right foot off the ground and take a large step diagonally behind your left leg.
Step backward with your elbows extended, and drive the two dumbbells straight back behind you.
Curl the dumbbells back up to your shoulders while you push through the sole of your right foot and bring the right and left feet together.
Repeat this on the opposite to complete one rep and keep alternating.
What does it work on? Your butt, thighs, biceps, and triceps.
Exercise 5. Plank with Spinal Rotation
On a high plank, place your palms flatly with your hands shoulder-width apart and then shoulders stacked directly above your wrists, extend your legs just behind you, and your core and glutes engaged.
Place your feet hip-width apart.
Rotate the entirety of your body to the right into a side plank, in order for your right shoulder to be stacked above your right wrist and for your left hand to be extended toward the ceiling.
Pause for a little second, and resume again. That’s 1 rep.
What it works: glutes, latissimus dorsi, and deltoids.
Exercise 6. Triceps Box Dip
Sit on the floor with your knees bent and feet flat and your back against a box or step.
Place your two hands on the box and your entire fingers toward your body.
In case your box is high, you can place your hands on the box first, and then walk your heels out so that you can comfortably lower your body in front of the box without hitting it.
Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely. That’s 1 rep.
Let your heels remain still on the floor and your elbows pointed directly behind your body (not flared out to the side).
What it works: the triceps and pecs.
Exercise 7. Field Goal Post
Lower your elbows just below shoulder height with one dumbbell in each hand.
Open up your arms as though it’s a field goal position and stretch them back to activate your shoulder blades.
From there, drop your forearms down so that they are parallel to the ground before lifting them back up into field goal position and closing them in front of your face.
Repeat this for about 10 times as you keep your elbows up and your core engaged.
You can also read: 10 Best Yoga Exercises for Back Pain
The above exercises are incredibly powerful and can help you achieve sexy and sculpted arms. You can do all at home because they require little less than a plank and a pair of dumbbells. Implement these exercises properly and you will see transformation not only in your arms but also in upper back, shoulders and even your abs.