Let’s put some 💕love💕 into your arms right now!
These moves are multi-functional like ALL Active Resistance Training moves are but, we’ll focus on the effects of these for your arms today.
Do each of these exercises for a full minute every day and you’ll soon see how far a little love goes every day!
Here, I’m using the standard ART foam yoga blocks and a 5 lb dumbbell – use the dumbbell you feel you can manage correctly and go at your own pace.
Stacked External Rotation – Lie on your side. Place foam yoga block under your head. Stack the shoulders, hips, and knees. Extend lower arm out on the floor. Slide the upper, upper arm next to your ribs and move the knuckles backward until the wrist and elbow align. Maintain upper back engagement and abdominal engagement. Switch sides.
Hanging Bicep Curl – Stagger two foam yoga blocks. Right hand on block, left knee on the block. Extend your right leg fully behind you. Hang left hand from the shoulder taking care to keep the shoulders level and hips parallel to the floor. Palm up curl dumbbell while maintaining elbow/shoulder alignment. Switch sides.
BiLateral Tricep Extension – Place foam yoga blocks under both knees and come to a shin stand. Hips forward. Ribs closed. Raid elbows forward and up until your wrists are back behind each ear. Extend both arms upward until elbows are fully extended. Maintain ribs closed throughout.
Unilateral Horizontal Tricep Extension – Line up foam yoga blocks on the same side of the body. Right hand on block, right knee on the block. Left hand with the dumbbell, left leg extended fully. The left upper arm locks in next to the ribcage. The left wrist extends backward until the elbow is extended fully. Switch sides.
Internal/External Forearm Rotation – Knees on foam blocks. Hips forward. Ribs closed. Upper arms locked next to ribs. Elbows at 45 deg. Rotate plans in and out while maintaining the stability in the upper back