Nothing rounds out a great outfit like a killer set of arms.
Complete three total rounds for optimum results.
The key, of course, is to perform them correctly.
The guidelines are the same, regardless of the modification you use.
Position your palms on the floor under your shoulders, but slightly wider than shoulder-width apart.
double-check your core is tight and your hips are steady don’t allow them to sway or press upward.
From this position, bend your elbows and begin lowering your chest toward the floor.
Your elbows should bend back and out at a roughly 45-degree angle from your body.
Do as many full pushups as you could while retaining good form.
Renegade rows
Renegade rows are a back exercise performed in a pushup position.
Step your feet behind you to enter the pushup position.
Check your form to ensure your body forms a straight line from heels to head.
Perform six to eight rows per side to complete a single set.
Complete 10 to 15 reps for a single set.
The lateral and front raise works two of these heads, unsurprisingly, the lateral and anterior delts.
Allow your arms to hang at your sides, a dumbbell in each hand.
This is one repetition.
Perform eight to 10 repetitions to complete a full set.
Reverse fly
The reverse fly exercise targets your rear delt, further strengthening your shoulder.
Because the rear delt is often neglected, start with a light weight and pay close attention to form.
Hold the dumbbells in your hands at your sides.
Engage your core and stop when your torso is at about a 30- to 45-degree angle with the ground.
Carefully lower your arms back to the starting position and continue the exercise.
Perform eight to 12 repetitions to complete the set.
Engage your core and press down through your palms as you lift your hips off the chair’s seat.
From this position, bend your elbows straight back as you lower your hips steadily toward the floor.
Continue for eight to 10 repetitions to complete the set.
Choose a set of dumbbells between eight and 15 pounds, holding one in each hand.
Lie back on a mat or bench, with your knees bent, your feet flat.
Extend the dumbbells directly over your chest, your palms facing inward.
Perform eight to 12 repetitions to complete a set.
Start with the dumbbells positioned at your shoulders, your elbows bent, and your palms facing you.
Engage your core and steadily lower the dumbbells half way, until your elbows form a 90-degree angle.
Hold the position for a beat, then curl the dumbbells back to your shoulders.
Continue for six more repetitions.
When you complete all 21 repetitions, you’ve completed a set.
