4 exercises for stronger arms
By
Kiwilimón - 2018-10-08T17:10:51.619314Z
Having strong arms means being able to perform daily tasks without pain or discomfort. And that's exactly what Pilates is about: incorporating exercises that make daily life easier and pain-free. This routine may seem easy, but if done correctly, it is a very effective series of exercises.
Simply grab a couple of light weights and try these movements for at least 10 repetitions. You can start with one arm and then the other until you feel strong enough to do them at the same time.
External rotation with palms up
Start with your shoulders close to your sides, palms facing up
Externally rotate your arms out to the sides, making sure your elbows do not move away from your sides
Return your arms to the starting position without bringing your hands together, just keeping them right below your shoulders
Rotation with palms together
Hold the weights with both hands and extend your arms forward at chest height
Slowly twist your torso to bring your arms to the right side
Slowly return and pass through the center
Now twist your torso to bring your arms to the left side
Return to the center and repeat from step 1
Arm raise 1
Press the weights at chest height with your elbows pointing down
Raise your hands above your head while keeping your shoulders down
Return your arms to the starting position without lowering your elbows
Arm raise 2
Place your arms extended at your sides
Raise your extended arms until they are at chest height. Make sure your shoulders are down
Return to the starting position slowly and repeat