Sculpting strong armscomes with a host of amazing benefits.
According toPureGym,boosting your arm strengthcan aid in the performing of daily chores, tasks, and activities.
Side lunges for one minute
To kick things off, Cote recommends performing side lunges.
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Put your hands on your hips.
Perform a side lunge on the right side by shifting your weight over to the right.
Then, shift to the left to complete a lunge on your left side.
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Do this for 20 seconds.
“Add movement with the arms, Cote explains.
Do this for 20 seconds.
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Cote instructs you to lower down to the floor on both forearms.
Your feet should be placed hip-width distance apart.
Remain in this position for 30 seconds.
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Straight-arm plank:Next up, get ready for a straight-arm plank.
Push yourself up to assume a high plank position.
Your hands should be placed a bit outside your shoulder span.
Bend at the elbows just a bit.
Remain in this position for 30 seconds.
Pushups:For the pushup, you’ll lower to your knees, bringing both feet toward your buttocks.
Place your hands just a bit outside your shoulder span.
Bring your fingers in just a bit toward each other as you descend to the ground.
Push yourself back up to extended arms.
Perform 10 reps of this variation.
Lower your chest toward the ground before pressing your body back up to straight arms.
Complete 10 reps of this variation.
Place your feet about hip-width distance apart.
Your legs should be slightly bent and your shoulders stacked over your hips.
Keep your elbows by your sides and your palms facing forward; both arms should form 90-degree angles.
Gradually extend your arms overhead before slowly lowering them back to the starting position.
Do this exercise for 10 reps (30 seconds total).
Biceps:It’s time to work your biceps.
Keep your arms resting by your sides with each palm facing forward.
Your shoulders should stay relaxed and your upper arms stable.
Bend both elbows as you bring the weights up to your shoulders.
Take a deep breath out while lifting the dumbbells.
Then, lower them as you breathe in.
Do this exercise for 15 reps (a total of 30 seconds).
Take a rest before repeating for another 15 reps (30 seconds).
Row:Hinge your hips back, and reach your arms forward with your palms facing each other.
Bend your arms so that bring both elbows up back so that your hands are near your shoulders.
Then, return to the starting position, reaching your arms out in front of you.
Do this exercise for 15 reps (30 seconds in total).
Straighten both arms then bend them to return to the start position.
Do this for 15 reps (30 seconds in total).
Completely straighten your arms, then bend them to bring your hands back to the position you started in.
Do this for 15 reps (30 seconds in total).
Straighten your arms then lift them and the dumbbells up toward the sky.
Your right arm should aim to reach for your shoulder, with your left hand holding your right elbow.
Come to the center.
Repeat on the left side.
Interlace your fingers behind your back as you stretch and extend your arms.
Then, release the stretch.
