10 Minutes A Day For 1 Month, Do These 3 Exercise To Get Sexy Arms Like Her

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1. Triceps Kickback

This is the most-recommended and popular arm-shaping exercise, and quite easy to do.

  1. Pick a dumbbell weighing around 1-2 kg (or even a 1-2 litre water bottle).
  2. Stand with your feet parted, as wide as your shoulders.
  3. Bend forward, so that your back is parallel to the ground.
  4. Hold the dumbbells under your shoulder, just at the side of your chest.
  5. Suck-in your stomach and pull away the weight behind you, until your upper arm seems parallel to the ground.
  6. Slowly, bring the dumbbells back to the starting position.
  7. This is one complete repetition or “rep” as it is commonly called. Do three sets of 15 reps, three times a week to see results.

2. Shoulder press

  1. Grab a pair of 1-2 kg dumbbells.
  2. Stand straight with your legs parted the same way as for triceps kickbacks.
  3. Hold each dumbbell in your arm with your palms facing front.
  4. Lift both arms at shoulder level, hold for 2-3 seconds, and then raise them above your head.
  5. Avoid giving jerks. Bring back to the shoulder level, and repeat.
  6. Do three sets of 15 reps, three times a week for best results.

3. Inverted Row

  1. Lie down flat under a firmly positioned rod/bar. This is easily available in the gym. Else, you can use the bar below your bed, or tie a strong and thick nylon rope at two ends in your room. Just make sure that it is very strong and tightly tied.
  2. Bend your knees to 90 degrees, keeping your feet on the floor.
  3. Hold the bar/rope, and lift yourself up slowly while breathing in, till your chest almost touches it.
  4. Slowly go back to the original position while breathing out.
  5. Do three sets of 15 reps, twice a week.


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