Effective exercises for your arms 

When it comes to training, one muscle group that people often neglect is their arms. However, it’s important to include arm exercises in your routine, and you can easily do so with a few simple exercises. We have compiled 4 exercises for you to try. Perform these exercises 2 to 3 times a week, and you will start to see results. 

Biceps curl 

Stand upright with your feet slightly apart, but not too wide. Hold a dumbbell or two water bottles in each hand, with your arms alongside your body. Then, bend your right forearm and bring your hand up to approximately shoulder level. Return your arm to the starting position and then switch sides. Repeat this 15 times per arm. 

Arm raise 

Stand with your feet hip-width apart and hold a dumbbell or two water bottles in each hand. Let your arms hang by your sides, with your palms facing your body. Lift your right arm up to approximately shoulder level, keeping your arm as straight as possible, and then lower it back down. Switch sides and repeat this 15 times per side. 

Side raise 

Stand with your feet hip-width apart, holding a dumbbell or a water bottle in each hand. Keep your arms by your sides. Raise both arms straight out to the sides, up to shoulder level, and then slowly lower them back down. Repeat this 20 times. 

Plank 

Assume a plank position on your forearms. Your feet should be slightly apart, and your elbows should be directly beneath your shoulders, forming a straight line with your body. Engage your core muscles and hold this position for 30 seconds, or up to 1 minute if possible. 

Remember to start with weights that are appropriate for your fitness level and gradually increase the intensity as you get stronger. It’s also essential to maintain proper form throughout the exercises to avoid injury.