Stand against a wall with arms stretched out like a cross. Bend elbows at 90 degrees, palms out. Slide arms up, straightening elbows, then back down. Repeat for 8 reps.
Arm Wall Slides
Maintain wrist flexibility with rotations. Keep upper arms still, rotate fists inward to face palms down, then upward. Repeat for 8-10 reps, 2 seconds each.
Wrist Rotations
Bend over, one arm and knee on a bench. Keep back straight. Pull dumbbell towards you, past torso. Lower slowly. Repeat for 8 reps each side.
Dumbbell Rows
Strengthen shoulders for toned arms. Perform classic shoulder presses for 8 reps, focusing on form and control.
Shoulder Presses
Stand tall, dumbbells in hand by hips. Bend elbows, lifting weights to chin. Keep elbows higher than hands. Slowly lower. Repeat for 8 reps.
Upright Rows
Work arms and chest with pushups. Modify as needed. Regular practice improves arm definition.
Pushups
Hold dumbbells, arms at sides. Lift away from body until aligned with shoulders. Lower slowly. Repeat for 8 reps.
Lateral Raises
Include mobility exercises to maintain flexibility and prevent injuries. Try activities like pickleball or yoga for full-body benefits.
Mobility Exercises