Your arms could be tighter and more muscular? One thing helps above all: weight training! We show you three exercises that help against waving arms.
Would you like to have beautifully defined and toned arms ? But instead, the skin on your upper arms is sagging and your arms lack definition? Those who have so-called wave arms lack the elasticity and muscles to keep everything in shape. This can be the case, for example, after gaining or losing weight. Age also plays a role. The older we get, the weaker our connective tissue becomes. Our metabolism also slows down and fat can build up on the upper arms more quickly.
One thing above all helps to lose fat and build muscle: weight training. There are many arm exercises for which you need your own weight or for which you need one or two tools. We declare war on the waving arms and show you the three best exercises for beautiful, strong arms.
Table of Contents
1. For the biceps: push-ups
The push- up is an effective full-body exercise that primarily strengthens the biceps in the arms. The muscle is at the front of your arm.
That’s how it’s done
- Get into the push-up position. Place your hands slightly wider than shoulder width on the floor and should be level with your lower chest muscles.
- Now stand on your tiptoes. The body forms a straight line. The head is the extension of your spine.
- Build tension in the stomach, the hips are not sagging, the buttocks are not too high.
- Now lower your chest in front of the floor and push yourself back up.
Since the push-up is a very demanding exercise, you can start on your knees to begin with.
By the way: Depending on the position of your arms, you not only train your biceps, but also your triceps. Keeping your arms close to your body will strengthen your posterior humerus.
8 reps, 3 sets
2. For the triceps: dips
To work the back of your upper arm, you need to work your triceps. Dips, for which you need either a stable chair or a sofa, are therefore well suited.
That’s how it’s done
- Sit with your back in front of the stable edge and place your palms on it.
- The legs are either bent or stretched forward. Now slowly lower your body by bending your arms.
- The elbows point outwards. Then push back up.
8 reps, 3 sets
3. Lateral raises
At first glance, this exercise doesn’t look very strenuous – but that’s deceptive. Lateral raises train your deltoids, which lie above your shoulder joint. For the exercise you need small dumbbells or – if you don’t have them – small water bottles.
That’s how it’s done
- You stand upright, your back is stretched out, you look ahead.
- Hold your dumbbells or water bottles in your hands.
- With your arms almost straight, raise your arms to shoulder height, hold them briefly and then slowly lower them again.
8 reps, 3 sets
Important: Since nutrition also makes a significant contribution to your training success, you should eat properly. Eat a high-protein, low-carbohydrate diet with healthy fats.
