by Eliza Sterling

Elegant and toned arms not only enhance your physical appeal in summer attire but also impart the strength required to tackle everyday physical tasks with ease. Our muscles function in synergy, where the contraction of one prompts the relaxation of its opposite. Thus, achieving a balanced exercise routine that works on both antagonistic muscle groups, for instance, the biceps and triceps, is essential. Here is a guide to reps and sets customized to your level of fitness:

Novices: 2 sets of 10 to 15 repetitions with light weight

Intermediate level: 2 to 3 sets of 20 repetitions with light weight

Advanced level: 3 sets of 10 to 15 repetitions with moderate weight

Exercise Routines

Bicep Curl

Carrying a lightweight in each hand, make sure your palms are facing forward. Raise the weight by bending your arms towards your armpits, holding your elbows snugly at your sides.

Single-Arm Forward Press-ups

Kneeling on the floor, position your left hand right behind your shoulder line and your right hand in the front. Ensure your body is lined parallel with the floor. Lower down to a comfortable extend as you bend your elbows, pulling your chest towards the floor, before pushing back up. Change sides with your left hand in the front, repeating the same.

Overhead Tricep Extension on Kneeling Position

While kneeling with a straight back, hold a lightweight in one hand and raise it towards the ceiling. Bring the weight down to your shoulder blade. Straighten your hand towards the ceiling but avoid locking your elbow. Support your elbow with the other hand, if needed. Repeat on the other side.

Tricep Dips

Sit on the edge of a chair, placing your hands adjacent to your hips. Extend your legs in front. Lower yourself off the chair until your elbows form a 90-degree angle. Lift yourself up, straightening your arms. Avoid locking your elbows. If the exercise feels demanding, keep your knees bent.

A Few Handy Tips for Effective Workouts

Perform exercises at a slow pace. Avoid rushing as this can cause you to rely on inertia rather than your muscular strength. When doing bicep curls, make sure your torso is stationary. If you cannot lift the weight without swinging your back, reduce the weight. Remember, quality always wins over quantity.

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