The arms are perhaps one of the parts of the body that suffer the most with the passage of time, that’s why we want to share with you this routine that is very simple to do and best of all is that you do not need to go to a gym to perform the exercises. All you need are dumbbells of the weight that best suits your physical condition, in a short time you will notice the results!

Before starting any exercise session, be sure to check with your trusted physician to make sure that it will not cause any problems for your physical well-being.

For this first exercise you must get in squat position with your feet apart and knees slightly bent (also if you prefer you can do it sitting on a chair) we put your arms behind your head holding one of the dumbbells. The arms stretch all the way up and then shrink back down again. Repeat this movement 10 to 12 times in 3 separate sets.

You have to stand up, with your hands at your sides and your legs slightly bent, take a dumbbell in each hand. From this position, with your arms almost straight for the entire length, lift the dumbbells sideways until your elbows are at shoulder level, then lower them slowly. Perform 3 sets of 10 to 12 repetitions.

Standing with feet slightly apart and knees slightly bent, take a dumbbell in each hand and bend your elbows lifting the weight, then gradually lower. Perform 3 sets of 10 to 12 repetitions.

In the same position as the previous exercise, take two dumbbells and bend one elbow lifting the weight, then lower it in a controlled manner and repeat the process with the other arm. Perform 3 sets of 10 to 12 repetitions.

Keeping the same position as the previous two exercises, hold the dumbbells with your arms raised at shoulder height. Your head should be straight and looking straight ahead. Extend your arms fully by pushing the dumbbells towards the ceiling. Slowly lower your elbows to the starting position. Perform 3 sets of 10 to 12 repetitions.

With our arms extended vertically and palms facing our body, we take a dumbbell in each hand. From this position, with arms down, we do alternate lifts until the arm is parallel to the floor. Perform 3 sets of 10 to 12 repetitions.

Don’t forget to take your SO2SPORT supplements to maximize your results. We recommend the protein SHKE or PROTEIN4HER as both can accelerate your process to build muscle mass and tone muscle. Similarly, we recommend 3CO sports collagen for its restorative effect that gives you at the end of a physical activity routine.