Fitness
Step one: Pretend youre inCenter Stage.
Dancers are known for being graceful and artistic as they twirl across a stage.
And that grace requiresa lotof strength.
Its why the search for dancer arms has over20 million viewson #FitTok.
Biceps and triceps that are strong enough for the spotlight.
Keep reading for 11 dancer-inspired arm exercises you’re free to do at home Swan Lakesoundtrack optional.
Arm circles strengthen your biceps, shoulders, and triceps, while also working your back muscles.
Extend your arms out to create a T shape.
Keep your shoulders, elbows, and wrists in line.
Maintain a slight bend in your elbows.
Trace tiny, controlled circles in the air with your arms.
Circle your arms forward for one minute.
Reverse and circle your arms backwards for one minute.
Tricep Presses
Want to work your triceps without machines or weights?
Do it the dancer way with a few rounds of tricep presses.
Here, Mellors breaks it down.
Start in a hinged forward position with feet hip-distance apart and knees bent.
Bring both arms back behind your hips.
Keep your arms straight and your palms facing the ceiling.
Lift your arms up higher behind you.
Squeeze your triceps.
Return your arms to the starting position just behind your hips.
Pulse for three rounds of 20 reps.
3.
Half Circles
Half circles feel oh so very dancerly, and they also strengthen your arms and back.
Begin with your arms stretched out to your sides.
Trace a semi-circle as you lift your arms up.
Lower and repeat.
Trace 10 circles in both directions.
Repeat three times.
Goal Posts
Goal posts are one of the easiest yet most effective barre-inspired moves.
Lift your arms out to the sides.
Bend your arms at right angles, like goal posts.
Maintain the goal post shape as you lower the weights down in front of you.
Stop when your forearms face the floor.
Rest, then raise them back up.
Aim for three sets of 10 to 12 reps.
5.
Start with your arms at your sides, palms facing down.
With a slight bend in your elbows, raise your arms up and out to your sides.
Stop at shoulder height.
Hold your hands out for 20 to 30 seconds.
Keep your shoulders down and chest up.
Lower your arms.
Prayer Pose Pulse
This move from Mellors is a simple bodyweight exercise you might do anytime, anywhere.
Raise your hands so your elbows are in front of your shoulders.
Press your forearms and palms together.
Raise hands up an inch and down an inch.
Keep your shoulders down.
Continue pulsing your arms up and down.
Do 15 to 20 reps.
7.
Over Unders
For another TikTok fave, give over unders a try.
Theyre abarre-inspired move, according to Mellors and they bring on the burn.
Reach your arms out to your sides.
Slightly bend your elbows.
Move your hands slightly in front of you, palms facing each other.
Keep the bend in your elbows, turn your palms up then down.
Continue the over under movement, keeping your arms raised.
Aim for three sets of six to eight reps.
8.
Shoulder Press
Remember to squeeze your muscles to make the most of each move.
This one will bring the burn to your shoulder muscles.
Reach both hands up overhead.
Bring one elbow down to ear level.
Push back up.
Repeat on the other side.
Repeat for four rounds of 20 reps.
9.
Feel free to add weights to increase the difficulty level.
Open your arms to second position arms out to the sides, elbows slightly bent and lats engaged.
Maintain good posture.
Repeat the circle 10 times in one direction and 10 times the other way.
