Health and fitness is vital to everyone. However, maintaining good health is not as simple as it may sound. There are various things one needs to pay attention to including healthy, nutritious diet and regular exercise with ample sleep.

Along with the Testogen review, you can pay attention at the requirement of the exercises. The maintaining of the good and healthy body is possible for the individuals. You can select the nutritious diet to get the best vitamins and minerals to the body. A reduction in the fat is possible as per the needs. 

Here are some arm exercises to keep your arm fit and powerful.

Bicep Curl

Stand with slightly bent knees, and with feet shoulder-width apart. Keep your abdominal muscles drawn in. Keep the palms facing towards thighs and your arms straight at the sides. In each hand, hold a dumbbell weighing between 5-10 pounds. Rotate your right arm, lifting the dumbbell a quarter turn so that it is in level with your right shoulder. This will contract your bicep. Once you are in level with the right shoulder, pause for a second, and slowly lower your arm to the starting position. Now, repeat this exercise with the other arm. 15 reps on each arm in three sets should be great for toning your arms.

Overhead Press

Observe the same position with the feet and knees as in the previous exercise. However, keep the palms facing forward and the elbows pointing downwards. Take 5-10 pounds of dumbbells in both hands and push them up over your shoulders. Keep pushing till the weights just touch over your head. Keep your shoulders relaxed and the neck long. Now, slowly lower the dumbbells back to the starting position. Go for 3 sets of 15 reps each.

Monkey Arms

Hold dumbbells in both hands and stand with feet hip-width apart. Keep the arms on sides. Lift dumbbells towards the arm pits up along the sides of rib cage. Elbows will point outwards to the sides. Keeping the palm facing down, extend the arms out to sides. Do at least 20 reps in two sets.

Arm workout yields best results when done regularly and with proper attention. The pace at which you move your arms will affect the results. Do not try to go too fast or two slow. Monitor your pace for best results. Happy workout!

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Michael Valdez is a news writer and a social media influencer. Before joining, he used to be a news anchor at TV 5 News Station

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