starting position. Repeat this motion 15 to 30 times with both arms.
6. Hammer Curls
This is a simple, yet effective, dumbbell exercise designed to build arm muscles. This will target the outer biceps, forearms, shoulders, and traps.
Hold two dumbbells of equal weight in both hands. Stand tall with a strong back, with your arms at your sides and chest pushed out slightly. Hold the dumbbells so your knuckles are facing away from the body, and the thumb leads the motion.
Raise the dumbbells upward till the biceps are fully contracted and at shoulder level, hold for a few seconds, then slowly lower the dumbbells to your starting position. Repeat 15 to 30 times.
You can also try this exercise by alternating arms.
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7. Dumbbell Row
This exercise is great for a strong back, arms and core.
Holding a dumbbell in your right hand, bend your right elbow and pull the dumbbell up to the side of your chest. Hold for a moment, then slowly lower back to your starting position. Repeat 10 to 12 times, then repeat on the other side.
8. Pushups
Start in a high plank position. Engage your core, keep your legs straight, and hips level. Slowly lower yourself toward the ground bracing your core. Stop when your elbows get to 90 degrees. Push hard into the ground to lift your body back up in one long line. Complete 15 reps.
“If you want to exercise to change your body composition, you’ve got options,” Hagstrom says. “Do what exercise you want to do and what you’re most likely to stick to.”
Despite these findings, the best approach to losing fat is to eat nutritiously and have an exercise routine that includes aerobic/cardio work and strength training. If you need help with workout programs or deciding what to eat, consult with a trainer or dietician.