Are you exhausted from battling stubborn arm flab? Whether you have a special event coming up or want to feel confident in your daily life, integrating exercises that target your upper arms can help you achieve your desired results.
And here’s the best part: you don’t need to invest much time to see progress! With this highly efficient 10-minute dumbbell workout, recommended by a renowned fitness expert, you can tone your arms and bid farewell to unwanted flab in no time.
Understanding Arm Fat: What Causes It?
Before we delve into the workout routine, let’s closely examine what leads to arm fat. Excess flab or saggy skin on your underarms, often called “chicken wings,” can be attributed to various factors such as aging, weight gain, genetics, or weight loss. It’s a specific trouble area that might make you self-conscious about wearing sleeveless tops or dresses.
While it’s impossible to spot-reduce fat in a specific area, toning exercises can significantly enhance the appearance of your arms when combined with a healthy diet and a regular exercise routine.
The 10-Minute Chicken Wings Workout Routine
Now, let’s dive into the workout! This carefully crafted routine was designed by Anthony J. Yeung, an esteemed fitness expert and the founder of GroomBuilder. It comprises three exercises explicitly targeting your biceps, triceps, and chest.
1. Alternating Dumbbell Bench Press
Begin by lying flat on a workout bench with your chest up; shoulders pressed together, buttocks on the bench, and feet planted firmly on the floor. Grasp a dumbbell in each hand and raise them above your body. Perform a bench press with one arm while the other extends above you.
Then, switch to the opposite arm and execute another bench press. Alternate between arms until you complete five repetitions for each arm.
2. Bicep Curls
Stand tall with a dumbbell in each hand, palms facing away from you, and positioned at the sides of your body. Engage your core and keep your shoulders relaxed.
Curl the dumbbells toward your shoulders, ensuring your elbows stay close to your sides. Then, gradually lower the weights back down. Complete six repetitions.
3. Skull Crushers
Lie flat on your back on a workout mat, resting both feet on the floor. Hold a dumbbell in each hand above your chest, palms facing each other.
Bend your forearms toward your head while keeping your upper arms stationary and palms facing each other. Return your arms to the extended position to complete one full repetition. Perform six repetitions.
Repeat each exercise as many times as possible within the 10-minute timeframe. As you gain strength, feel free to increase the weight of your dumbbells or add more repetitions to each exercise for an additional challenge.
The Bottom Line: Toned and Sculpted Arms Made Simple
You can effectively tone your arms and combat unwanted flab by incorporating targeted exercises like these into your fitness routine. Remember to complement your workouts with a nutritious diet and regular exercise for optimal results. With just 10 minutes a day, you’ll be well on your way to achieving beautifully toned and sculpted arms in no time!
