ARMS
Strengthening arm muscles is essential for dancers because it enhances grace, control, and overall performance quality. They help dancers maintain fluid and controlled port de bras, and they aid in partner lifts to support each other safely and securely. Strong arms add power and sharpness to movements like punches, throws, and extensions. Weak arm muscles can lead to shoulder instability and overuse injuries.
Bicep Curls
Hold a dumbell in each hand with palms facing outwards. Bend your elbows to curl the weight up to your shoulders, keeping your elbows close to your body. Slowly lower the weight back to the starting position. You can begin at a low weight and eventually increase the weight.
Tricep Extension
Stand with legs shoulder-width apart, overlap your hands around the dumbbell and press it up overhead with your arms stretched. Slowly lower the dumbbell behind your head by bending your elbows. Once your forearms reach parallel or just below, bring the dumbbell back to the starting point by extending the elbows and flexing the triceps. Keep core engaged to maintain good posture.
Hammer Curls
Stand with your feet hip-width apart, holding a pair of dumbbells in each hand with palms facing in. Curl the weight to your shoulders by only bending the elbow joint. Slowly bring the weight back down. You can begin at a low weight and eventually increase the weight.
Tricep Kickbacks
Start by standing with your feet shoulder-width apart, hold a dumbbell in each hand with palms facing inwards, and bend at the waist and knees slightly. Extend your arms backwards so that the dumbbell is behind your body, and slowly return to the starting position. Keep your elbows close to your body and your core engaged throughout the movement.
Shoulder Press
Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Bring the dumbbells to your shoulders, with your palms facing forward and your elbows bent. From this starting position, extend your arms upwards so that the dumbbells are overhead, and slowly return back down. Try not to lock your elbows, and keep your core engaged and back straight throughout.
Flys
Stand on your feet and hinge from the hips until your body is almost parallel to the floor. Allow the arms to hang straight down from the shoulders with hands each holding a dumbbell with palms facing inwards, then bend your elbows. Open hands away from each other to shoulder height and slowly return them.
Pushups
Begin in a plank position with hands slightly wider than the shoulders. Squeeze your shoulder blades together, and brace your core and glutes to keep your lower back aligned. Keep your gaze on the floor in front of you. Lower your chest towards the ground by bending your elbows outwards. Bring your chest as close to the floor as you can, with the body remaining aligned. Push your hands into the floor, extending your arms to come back to the high plank position.
Tricep Dips
Begin on the floor with your knees bent, glutes raised off the ground, and hands behind you stacked under your shoulders with fingers facing heels. Bend your elbows directly behind you to lower yourself with your glutes still off the ground. Then, stretch your arms and return to the tabletop position.