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Fitness

The Only Exercises You Need for Armpit Fat

Destroy Embarrassing Armpit and Side Fat! Intense, Problem Area Workout. Just Wait Til You See These Results….

Side DB Raise

Side raises are great at working the middle section of your shoulders.

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
  2. Tense your core and slowly raise one arm up so it is straight out to your side, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your shoulder as you do this.
  3. Slowly lower the dumbbell back to your side.
  4. Repeat with the other arm. This is one rep.

Dumbbell Bent Over Row

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  1. Hold a dumbbell in each hand.
  2. Bend forward, keeping your spine in a neutral position.
  3. Tense your core and both lats, raising the dumbbells up towards your torso, holding at the top for 2-3 seconds.
  4. Slowly lower the dumbbells back down. This is one rep.

Push Ups

Push-ups are a bodyweight staple exercise. They are great for working your chest and triceps.

  1. Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
  2. Straighten your back and legs, standing on the balls of your feet.
  3. Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.
  4. Tense your chest and triceps, pushing yourself back up. This is one rep.

Standing DB Hammer Curl

Hammer curls are a great variation on the standard biceps curl. They are performed in the same way but you don’t rotate your wrists. The dumbbell remains side on for the entire movement.

Hammer curls work out the three muscles in your biceps in a different way to normal curls, making them a good option to also use. Seated DB Curls

This variation on the bicep curl (or hammer curl) helps prevent any momentum transfer from your legs. This makes it easier to concentrate on the contraction of your biceps.

Tricep Overhead DB Press

This is a great exercise for hitting your triceps and getting rid of bingo wings! This can cause quick tricep growth, spreading any fat out and adding definition to your arms.

  1. Stand with your feet shoulder width apart, holding one dumbbell in your two hands in front of you. 2. Hold a dumbbell in each hand, raising them above your head. 3. Bend your arms, lowering the dumbbells behind your head. 4. Tense your core and your triceps, slowly straightening your arms until the dumbbells are raised straight above your head. This is one rep.

For heavier weights:

  1. Lift the dumbbell, placing it on your shoulder.
  2. Adjust your grip of the dumbbell so your palms face upwards and you grip the handle of the dumbbell in the gap between your two hands. Your fingers should grip the top weight on the dumbbell.
  3. Tense your core and your triceps, slowly straightening your arms and pressing the dumbbell upwards until it’s raised straight above your head. This is one rep.

Squat dumbbell Oblique raises

This is a great dynamic movement to hit your whole body whilst working to tone your arms.

  1. Hold a dumbbell in each hand in front of you. Place your feet shoulder width apart and squat down. This is your starting position.
  2. Tense your glutes to explode up, using some of that momentum to raise the two dumbbells over your head in front of you. As you do this, twist to the side by tensing your obliques (side abs).
  3. Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. This is one rep.

Front DB Raise

Front raises will work your trapezius as well as the back of your shoulders.

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
  2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.
  3. Slowly lower the dumbbell back to your side. This is one rep.
  4. Repeat with the other arm.

Bent Over DB Rows

Rows are a great way to tone and define your back.

  1. Put one knee on a bench, with your lower leg lying flat along the bench.
  2. Place your hand on the same side as your knee on the bench whilst leaning over. Your hand should be directly below your shoulder.
  3. Hold a dumbbell in your other hand, placing it on the bench.
  4. Tense your lat (the large muscles down the sides of your back) on the same side as the arm holding the dumbbell. Slowly raise the arm holding the dumbbell so your upper arm is parallel to the floor, and your elbow makes a 90 degree angle.
  5. Let the dumbbell come down slowly , rest it on the bench if you need. This is one rep.
  6. Repeat on the other side.

 

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