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Arm Exercises

Your Stability & Fitness Workout Starts Here!

Strengthen your biceps and triceps with these simply arm exercises.

Downward Facing Dog

Starting Position: Kneel on the mat with your feet together behind you. Bend forward and place your hands shoulder-width apart, fingers facing forward, on the mat.  Move into a push-up position, with your hands directly under your shoulders.

Upward Phase: While maintaining a tight torso and straight arms and legs, exhale and send your hips backwards and upwards, creating an inverted-V shape with your body.  Keep your head aligned with your spine and  stretch your heels towards the floor.

Downward Phase: Inhale and return to starting push-up position.

Body Parts:

Arms, Back, Butt/Hips. Legs, Full-Body

Difficulty: Intermediate

Bicep Curls

Starting Position: Begin in sitting, kneeling or standing position.


Hold the resistance bands with both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the handles toward your shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the bands to return to the starting position. Keep chest still, using just the arms for the movement.


Body Parts:


Difficulty: Intermediate


Starting Position: Lie on your stomach with your hands directly under your shoulders and elbows in close to your sides. Contract your quadriceps to extend your legs and flex your ankles. Contract your core and abdominal muscles to stiffen your torso.

Upward Phase. Push through your hands to lift your torso off the mat, maintaining a tight body. Avoid arching your lower back or lifting your bum in the air.

Lower your body towards the mat until your chest or chin touch the mat, all the while maintaining a tight body and your head aligned with your spine.

Body Parts:

Arms, Chest, Shoulders

Difficulty: Intermediate

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