Dancers are renowned for their grace and creativity as they glide across the stage. Achieving that effortless quality requires a great deal of strength. That’s why the search for “dancer arms” has won over a third of the 60 million views on #FitTok. This hashtag offers a wealth of dance inspired arm exercises which will help you build the fluid arm movements of dancers at home and develop your triceps and biceps to reach the same fitness as your legs.
1) Alternating Bicep Curls:
- You can do these seated, inclined, or standing, holding a dumbbell in each hand, keep your feet planted securely on the floor about shoulder width apart.
- Keep your arms extended down by your sides, palms facing forward.
- On one side, slowly bend your elbow, bringing the dumbbell up toward your shoulders.
- Pause for a moment at the top and then lower the dumbbells back down to the starting position.
- Now the other arm
- Repeat for 15 reps each arm, slow motion, maintaining control and proper form.
2) Tricep Dips:
- Sit on the edge of a stable chair or bench, placing your hands next to your hips, fingers facing forward.
- Slide your hips off the edge of the chair and straighten your legs, keeping your feet grounded.
- Slowly bend your elbows, lowering your body toward the floor until your arms reach a 90-degree angle.
- Push yourself back up to the starting position, extending your arms fully.
- Repeat for the desired number of repetitions, focusing on engaging your triceps.
3) Push-ups:
- Begin in a high plank position, with your hands slightly wider than shoulder-width apart and your toes on the ground.
- Keep your body in a straight line from head to toe, engaging your core.
- Bend your elbows and lower your chest toward the ground, maintaining control and a neutral spine.
- Push yourself back up to the starting position, extending your arms fully.
- Modify as needed by performing push-ups on your knees or against a wall, gradually working your way up to full push-ups.
4) Shoulder Press:
- Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height.
- Engage your core and keep your back straight.
- Press the dumbbells up overhead, fully extending your arms without locking your elbows.
- Lower the dumbbells back down to shoulder height with control.
- Repeat for the desired number of repetitions, focusing on maintaining proper alignment and control.
5) Upright Rows:
- Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing your body.
- Engage your core and keep your back straight.
- Lift the dumbbells toward your chin, leading with your elbows and keeping them higher than your hands.
- Pause at the top and then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions, maintaining control and proper form.
6) Arm Circles:
- Stand with your feet shoulder-width apart and extend your arms out to the sides, parallel to the ground.
- Keep your shoulders down and relaxed.
- Begin making small circles with your arms, gradually increasing the size of the circles.
- After a few rotations, reverse the direction of the circles.
- Continue for the desired amount of time or number of repetitions, focusing on maintaining smooth and controlled movements.
7) Kneeling Wrist Stretches:
- Get down on your toes and knees, lean forward at a 45 degree angle.
- Extend your arms straight out in front of you, palm facing down, and fingers pointed at your.
- Gently rock back and forward feeling a stretch in your wrists and forearms for ten seconds.
- Then hold the stretch for 15-30 seconds, then release.
- Wait 30-45 seconds between stretches.
- Do 3 to 4 rounds, gradually increasing the intensity of the stretch while staying within your comfort zone.
