Get stronger arms without leaving your couch

July 28, 2015

Keeping your arms strong is an important part of staying healthy, as it allows you to perform daily tasks and prevents you from gaining weight. You don't even need to hit the gym, just practice the following exercises in front of your TV.

Get stronger arms without leaving your couch

Do each of the following exercises at least once a week. For even better effect, do them twice a week. An easy system: do one exercise each night during a three-minute commercial break on television (have a rest day on Sunday).

Do three slow sets of 10 to 12 repetitions, with 20 seconds of breathing time between sets. This will require keeping a set of dumbbells next to the couch. Beginners should use two kilogram (4.5 pound) dumbbells, and more active adults should try five kilogram (11 pound) or seven kilogram (15.5 pound) versions.

Bent-over row

  • You'll strengthen your biceps as well as your upper back muscles with this exercise.
  • Stand with your left foot about a half metre (one and a half feet) to one metre (three feet) in front of your right foot.
  • Bend forward from the hips and place your left palm on the seat of a chair.
  • Grasp a dumbbell in your right hand and extend your right arm towards the floor.
  • Exhale as you bend your right elbow and lift the dumbbell towards the side of your chest.
  • Inhale as you lower and repeat.

Chair dip

  • This exercise strengthens your triceps, the muscles along the back of your upper arms (the ones that flap about when you wave goodbye) and your chest muscles.Sit on the edge of a sturdy chair.
  • Place your palms on the seat of the chair, at either side of your bottom, with your fingers facing forward.
  • Place your feet flat on the floor with your knees bent.
  • Press into your hands and lift your butt about three centimetres (one inch) up and forward, until you can clear the seat of the chair. Inhale as you bend your elbows, lowering your butt towards the floor.
  • Keeping your elbows close to your sides, exhale as you extend your arms and return to the starting position.
  • Be careful you're not cheating by pushing yourself back up with your legs rather than your arms.
  • As you gain strength, you can increase the challenge by extending your legs and placing only your heels on the floor.

Biceps curl

  • This exercise strengthens your biceps, the muscles along the front of your upper arms.
  • Grasp a dumbbell in each hand.
  • Extend your arms at your sides with your palms facing forward.
  • Exhale as you curl your hands towards your shoulders, keeping your elbows close to your sides.
  • Inhale as you lower the weights.
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