", "It was great! Keeping your arms straight, lift the dumbbells out to the sides, but no higher than your shoulders. Initial position: Hold a dumbbell in each hand with your arms by your sides, shoulders are neutral, palms facing inward, and there is a slight bend in your knees. Make sure your upper arm is parallel to the floor. Young people your age can safely do arm exercises with dumbbells weighing one to three pounds, as long as you pay attention to how your body feels and never do so much that something hurts. Stand with your arms high in the air. You don't need to follow any fad diets or crazy exercise regimens to get skinnier arms. Dumbbell shoulder press works out shoulders, deltoids, and anterior muscles. How do you get skinny, dainty, feminine arms? References Make a short pause, hold this position, and then return to the initial position. This article has been viewed 1,065,463 times. Thanks. Slowly lower the weight until the dumbbells are near your ears. wikiHow marks an article as reader-approved once it receives enough positive feedback. Start by getting down into a plank position, with arms straightened underneath your shoulders. All grains can be part of a healthy diet, but whole grains provide more nutrients than refined grains. Raise your dumbbells to shoulder height. Lift the weight forward until the the weight is at shoulder level. Arm fat might be the cause for embarrassment and a loss of self-confidence for some people. Keep arms flat out to the sides with your palms facing the ceiling. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. Stand straight with a dumbbell in each hand. While keeping your arms mostly straight (with a slight bend in the elbow), bring your arms together until your hands meet in front of you with arms full extended. Arm fat might be the cause for embarrassment and a loss of self-confidence for some people. Put your standing leg slightly back and plant your foot firmly on the floor. Lifting the dumbbells up to your chin - elbows should end up pointing away from your body. Thanks to all authors for creating a page that has been read 1,065,463 times. Amid the current public health and economic crises, when the world is shifting dramatically and we are all learning and adapting to changes in daily life, people need wikiHow more than ever. Slowly lower yourself downward until your upper arm is parallel to the floor. The best way to stay motivated and become fit is by choosing exercises that you want to do. http://www.healthline.com/human-body-maps/biceps-brachii, http://www.healthline.com/human-body-maps/triceps, http://www.healthline.com/human-body-maps/deltoid-muscle, http://www.prevention.com/fitness/strength-training/best-moves-tone-arms-fast, https://www.nerdfitness.com/blog/the-correct-number-of-reps-per-set-in-the-gym/, http://www.bodybuilding.com/fun/how-many-reps-should-you-do.html, http://www.aworkoutroutine.com/how-many-sets-and-reps-per-exercise/, http://www.menshealth.com/fitness/how-often-should-you-lift, http://health.gov/paguidelines/guidelines/adults.aspx, http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/interval-training/art-20044588, http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483, http://www.choosemyplate.gov/protein-foods, http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/, हाथों को पतला करें, पतले हाथ पायें (Get Skinny Arms), consider supporting our work with a contribution to wikiHow. Looking and feeling healthy and strong are goals you can achieve, regardless of your genetics. It is better to be fit and healthy than skinny and sickly. ", "The concept of including images with the writing part is amazing. I would characterize this type of muscle soreness as discomfort that fades over the course of 2-3 days’ time or one that is minimized with stretching or foam rolling. Lift the weights up, making sure your arms are aligned, until your arms are parallel to the floor. How To Quickly And Easily Get Rid Of Your Arm Fat. Rotate your wrists to make sure your palms are facing forward. Dumbbell kickback is another very effective exercise that focuses on the triceps. Tricep push ups. Injuries typically occur due to prolonged stress, however sometimes they can be accidental. Snacks should be between 100-150 calories per snack if your ultimate goal is weight loss. Accept your arms. Hold a dumbbell with your free hand, position your elbow at your side. Note: Exhale when you lift your arms and legs and inhale when you lower them back down. Our bodies burn fat from all over. You may also find it handy to purchase measuring cups or a food scale to help make sure your portions are accurate. Push your body back up using your triceps to straighten your arms as they were in the starting position. Keep your abs and back muscles tight throughout this exercise. It really worked out for me.". fit and healthy, and not focused just on one body part was good writing in the article. With your back facing a bench or stable chair, place your hands on the edge of the chair/bench with fingers facing away from the chair/bench. We want to know everything in the comment section! Lateral raises focus on shoulders. Keep your torso stationary and lift your arms and legs up toward the ceiling. Expert Interview. You may even be able to get a few free when you first sign up for a gym membership. Arms should be straight and locked in place. This exercise is similar to a regular push up except for the position of the elbows. Thank you. Soreness from injury can be categorized using a pain scale and typically does not subside after 2-3 days. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. It's recommended to include at least 150 minutes or 2.5 hours of cardiovascular activity each week. Take a small pause and slowly lower the dumbbells back down to shoulder height while inhaling. To burn more fat or to lose more weight include more exercise or increase the intensity. Keep your elbows steady and pause for one second. With over 8 years of experience, Melody has worked in both the private and public health sectors, helping both individuals and communities achieve milestones in managing their weight and preventing disease. Last Updated: November 4, 2020 Will you include them in your workout? Avoid strength training exercises that target your arms, since these will increase muscle mass there. Approved. Body weight exercises like pushups and burpees are safe for any age. The only way to achieve a major change in your arm size that quickly would be with a cosmetic procedure such as liposuction.