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7 Arm Stretches for Flexibility and Strength

arm stretches

Do you spend a lot of time at your desk typing away on your computer? Or maybe you’re always on the go and don’t have time for a full workout. If so, arm stretches are a great way to improve flexibility and strength without taking up too much of your time. In this blog post, we will discuss 7 arm stretches that you can do to help improve your overall fitness!

1) Chest Press:

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This arm workout is perfect for improving strength in the chest muscles and can be done with either dumbbells or a resistance band. Start by lying flat on your back on whatever surface you’re using (a bench/exercise ball is ideal) then hold the weights/resistance band above your chest with arms fully extended. Now slowly lower them down until they’re almost touching your chest before pressing them back up to the starting position – repeat for 12-15 reps.

2) Tricep Stretch:


You can do this arm workout without equipment by simply standing up straight and reaching behind yourself with both hands touching their opposite elbow tips together behind you so that your arm forms an upside-down ‘V’ shape. Hold for about 30 seconds before relaxing again – repeat as necessary for better results!

3) Wall Push-Up:

This arm workout is perfect if you’re looking to tone up but don’t have to access any weights or machines at home. You’ll need a wall though so find one nearby and stand facing away from it with feet hip-width apart (if possible) then lean forward until both arms are outstretched in front of you, palms flat against the surface behind them. Lower yourself down slowly until elbows are bent 90 degrees; pause here for two seconds before pushing back up again to start position. Repeat eight more times!

4) Tricep Dip:

You’ll need a chair or bench for this arm workout but once found sit upright with knees bent at 90 degrees while holding onto something behind you like hand railings/edge of a bench. Now slowly lower yourself down by bending your elbows until they’re at a right angle, then use your arm muscles to press back up to the starting position – repeat for 12-15 reps.

5) Bicep Curl:

This arm workout is perfect for toning up those biceps! Start with dumbbells (or anything heavy that you can hold in each hand) and let them hang by your sides with palms facing forward. Bend your elbows and curl the weights as close as possible to your shoulder while keeping your back pressed firmly against whatever surface you’re using for support; pause here briefly before lowering them back down again. Repeat this movement for 12-15 reps on each arm three times daily.

6) Lateral Raise:

This arm workout is great for toning up the deltoids (shoulders) and can be done with either dumbbells or a resistance band. For this exercise, hold the weights/resistance band out to your sides at shoulder height with palms facing down then slowly lift them upwards until they’re in line with your ears – pause briefly before lowering them back down again. Repeat 12-15 times on each arm three times daily for better results.

7) Front Raise:

This arm workout targets the anterior deltoid muscles (front of shoulders) and can be done in the same way as lateral raises but with your hands held in front of you instead of to the side. Again, aim to do 12-15 reps on each arm three times daily.


So there you have it – 7 arm stretches that can improve your overall fitness! These exercises are perfect for when you’re short on time or just don’t feel like going to the gym and can be done practically anywhere. Be sure to try them out and let us know how you go!

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