Do you want to show off toned arms once and for all? Then it is essential that you start strength training with them and weights are great allies for this. Choose a light weight and work the series and repetitions that we indicate for each of these exercises and you will be able to prevent and combat the dreaded bat wings. With consistency and a healthy diet, you will start to see results in a few weeks.

10 exercises with small weights to tone your arms

Here are 10 exercises that you can do with light weights to create your arm routine at home and tone them at once. Remember work on slow movements to take advantage of the two phases of the movement: both the concentric and eccentric phases.

1. Biceps curl

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It involves working the triceps with front forearm raises, keeping the upper arm motionless. You can do it with the wrists up or hammer gripthat is, with the wrists facing each other, which is ideal so that they do not bend and overload during the exercise. Perform 3 sets of 10-12 repetitions.

2. Shoulder press

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In this exercise you must raise dumbbells toward the ceiling from shoulder heightwith your elbows open at a point where you can see them at the same time. If you are in good shape, you can even combine them with some squats on the way down. Perform 3 sets of 10-12 repetitions.

3. Triceps kick

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In this case, we recommend working each side independently. Support one hand and one knee as in the image and bring the opposite elbow above the backbefore starting to do the back extensions. They are ideal for combating bat wings. Perform 3 sets of 10-12 repetitions.

4. Front raises

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Work shoulders by lifting both arms forward at the same time until they are parallel to the ground. Remember to squeeze your abdomen well and do not go beyond the line of your shoulders. Perform 3 sets of 10-12 repetitions.

5. Bent over row

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Lean your trunk forward and bring your arms outstretched in front of your chest and shoulder-width apart. From there, Bend both elbows at the same time until they protrude above your back. Do it in one agile movement and slow down the return. You can keep your elbows close to your body or open them. Perform 3 sets of 10-12 repetitions.

6. Bird

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Lean your trunk forward with your back straight and open both arms at the same time to the sides until you raise them at shoulder height. Keep your elbows slightly bent. Remember to go up and down slowly. Perform 3 sets of 10-12 repetitions.

7. Side opening of arms

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In this case, you must keep your back upright and equally straight to raise your arms to the sides until they are aligned with your shoulders. Bend your elbows slightly as you do so. Perform 3 sets of 10-12 repetitions.

8. Triceps Extension

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Essential to prevent and combat bat wings. You can do it with a weight in each hand, alternating one and the other, or with a single weight between both hands –You will probably have to use less weight than in other exercises–. The important thing is that you keep your elbow facing the ceiling when doing the arm flexion, activating your abdomen well so that your lower back does not arch. Perform 3 sets of 10 repetitions.

9. Upright row

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Place your torso leaning forward and bring the dumbbells down, with your arms stretched and open shoulder-width apart. Flex doing arm traction backwards and reaches with the elbows above the back. Perform 3 sets of 10 repetitions.

10. Arm circles

Extend your arms in a cross and draw small circles in the air with fists. Perform 3 sets of 10 repetitions in each direction.

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