Arms Monday

On Mondays with use hands weights to do arm and upper body exercises. We do the exercises while standing up, but you could probably do most of them sitting in a chair. If you’re a beginner, you might consider doing the exercises a few times without using hand weights. If you are using weights, begin with lighter weights, and as the exercises get easier, increase the amount of weight you’re lifting. Always use a smooth and controlled motion to lift the weights.

Here are the exercises. We do anywhere from 10 to 16 repetitions of each exercise. We don’t necessarily do the exercises in the order they are listed here.

Overhead press

Holding a weight in each hand, the starting position is with your elbows bent so your hands are near your shoulders. The move is to straighten your arm and reach above your head. At the top of the move, your arms are fully extended toward the ceiling. Return your arms to the starting position. This is one repetition.

Chest press

Hold the weights in each hand at chest level. Your elbows should be bent at the sides of your torso. Extend your arms in front of you. Your arms should be fully extended and parallel to the floor. Return your arms to the starting position. This is one repetition.

Double-arm rows

Stand with feet shoulder-width apart, knees bent, one foot forward and one foot back. Bend at your hip flexors, pulling your belly button to your spine. Hold a weight in each hand with your arms extended straight toward the floor. Pull the weights up with both hands by bending your arms and shooting your elbows up behind your back. You should feel your shoulder blades come together. Your hands will be at chest level. Return to the starting position. This is one repetition. You should feel this exercise in your back muscles.

Bicep curls

Stand with feet shoulder-width apart. Hold one weight in each hand with your arms hanging at your sides and palms facing your legs. Press the sides of your arms from the elbow to your shoulder against your body. This is to anchor your arms so that only the lower half moves. Lift the weights by bending your arms at your elbows. While lifting your arms, twist them so your palms face your chest. Return to the starting position. This is one repetition. You can do this move with both arms at the same time or do each arm individually. We’ll often do several double-arm bicep curls then finish off the move with single-arm bicep curls.

Bicep curls with extension

I don’t actually know what the second half of this move is called. Sorry. Stand with feet shoulder-width apart. Hold one weight in each hand with your arms hanging at your sides and palms facing your legs. Press the sides of your arms from the elbow to your shoulder against your body. This is to anchor your arms so that only the lower half moves. Lift the weights by bending your arms at your elbows. While lifting your arms, twist them so your palms face your chest. At the top of the bicep curl, keeping your hands in the same position facing your chest, extend your arms straight to the ceiling. Return to the position at the top of the bicep curl. Return to the bicep curl starting position. This is one repetition.

Tricep kickbacks

Hold one weight in each hand. Extend your arms behind you with your elbows bent. Your hands are holding the weights at the level of your bottom, but behind it. Keep your arms stiff from the elbow to the shoulder. Extend your lower arms so that you straighten your arms behind you. Return your arms to the starting position by bending them at the elbows. This is one repetition. You can do this move with both arms at the same time or do each arm individually. We often combine this move with the bicep curl. One bicep curl and one tricep kickback being a single repetition.

Overhead French press

This is another exercise for your triceps. Hold a weight in each hand. Extend your arms above your head, holding the weights together. Bend your elbows so your lower arms are just over your head, parallel to the floor, and the weights are at the back of your head. This is your starting position. Straighten your arm, so they are extended toward the ceiling. Return to the starting position. This is one repetition.

Lateral raises

Hold one weight in each hand. Bend your elbows 90 degrees so that you are holding the weights in front of you just below your chest. Keeping your arms bent, raise them out, so the elbows are in line with your shoulders. Your elbows and shoulders should form a line that is parallel to the floor. Return to the starting position. This is one repetition.

Shoulder raises

We usually do shoulder raises one arm at a time. This allows us to focus more on form in a move most of us find somewhat difficult. In the starting position, your arm is hanging by your side. Lift your arm so it is extended straight out to your side at about chest height and parallel to the floor. Return to the starting position. Lift your arm so that it is extended straight in front of your at about chest height and parallel to the floor. Return to the starting position. This is one repetition. Complete all repetitions on one side before switching to the other side. These are difficult and we usually only do about six repetitions.

Fly

This is similar to the chest press, but your arms are in a slightly different position, so you’ll work slightly different muscles in your chest. Hold a weight in each hand. The weights are held in front of your, but instead of your arms being straight, they are curved like you’re hugging a tree or a telephone pole. Leading with your bent elbows, open your arms. Keeping your elbows bent, close your arms again like you’re hugging the tree. This is one repetition.

Reverse fly

Stand with feet shoulder-width apart, knees bent, one foot forward and one foot back. Bend at your hip flexors, pulling your belly button to your spine. Hold a weight in each hand with your arms extended toward the floor, but instead of your arms being straight, they are curved like you’re hugging a tree or a telephone pole. Leading with your bent elbows, open your arms. You will feel your shoulder blades come together. Keeping your elbows bent, close your arms again like you’re hugging the tree. This is one repetition.

Dead lift to upright row

You’ll remember that we did this exercise on leg day. I thought we could repeat it here because it involves both legs and arms. Stand with feet shoulder-width apart. Tuck your belly button to your spine to protect your back. Bend at your hip flexors (not at your belly button) with your arms hanging in front of you. Keep your back straight. In the down position, your arms (with or without weights) are dangling toward the floor. Do not bend your knees. As you return to the standing position, pull up your arms so that they are bent at the elbow and your hands are in line with the top of your chest. It’s like your using both hands to pick up something from the floor. This is one repetition. If you’re doing this correctly, you’ll feel a stretch in the back of your legs.

We end this workout with a plank. See last Wednesday’s post for instructions on how to do a plank.