Do you wish your arms were more defined and toned? Strength training can help make the jiggle go away -and get you arms that demand people’s attention. Someone literally thanked me for wearing a tank top this summer so they could see my arms. You guys, I’m serious. These 5 moves will help sculpt and define your arms, while also working your legs and butt to help you get an extra metabolic boost. This arm workout is killer either at home or at the gym!
The Arm Workout You’ve Been Waiting For
Perform each exercise for 30 seconds. Rest 20 seconds, then move on to the next exercise. Repeat x5 – more if you have time! Adjust work and rest times as needed depending on if you’re using a heavier or lighter weight. Choose a weight that’s challenging but doable and work on increasing it the more you rock this arm workout!
And since I get a lot of questions about this: no, I’m not lifting car batteries, although that would be awesome! These are Powerblocks, which are adjustable dumbbells, and they have dramatically changed my at home workout lifestyle! Made in the USA with a lifetime warranty. Totally worth the investment ;) What you see in these videos is the 15 pound setting! You can click this photo to get your own!
Alright let’s do this! I really hope you have a friend who asks where he or she can get their tickets to the gun show. I think you will.
Plank Rows
I like to start my workouts focusing the biggest muscles first and then work my way down to the smaller ones. To keep good form, Plank Rows will need all your energy ;) They work your back muscles, while challenging your abs, chest, and pretty much the entire front side of your body.
Instructions:
Get down on the floor in a plank position with your hands directly underneath your shoulders and a dumbbell in one hand. Shift your weight to the hand flat on the floor, while keeping your hips as flat as possible and parallel to the ground (this is the part that rocks your core). Try to be as flat as possible and not allow your butt to stick up in the air.
Using your back muscles, pull the dumbbell up to your side. Try to bring your elbow up to your side and don’t let it flare out. Slowly return to the starting position and repeat. Try to keep as controlled and steady as possible the entire time. I’m drop dead serious about keeping your hips flat, young lady!
Don’t forget to spread the love to the other arm!
Single Arm Chest Press
While you’re on the ground, flip over and get into a glute bridge. Prepare for some super-sneaky core work with this exercise! Sometimes one-armed movements are more challenging!
Instructions
Lie flat on the ground and bring your heels up as close to your butt as possible, knees bent. Keep your feet in line with your hips. Press your heels into the ground and squeeze your core and butt to come up into a glute bridge. Lift one leg up as shown, and keep it up the entire exercise. Work to keep your hips flat and parallel to the ground as much as possible during the exercise.
Have a dumbbell in one hand with your palm pointed toward your chest. Start with it right next to your chest, and press up so it’s directly over your shoulder. Slowly lower back down and repeat. Don’t let those hips sag!
Of course, repeat on the other arm for the ultimate gun show. I didn’t include a specific tricep exercise, although it was tempting. Keeping your dumbbell close to your side/chest will help ensure those bad boys get toned and stronger!
High Pulls with Plié Squat
This move will help sculpt your back and shoulders, while toning up the common troublesome area of the inner thighs!
Instructions:
Step your feet out wide for a plié squat with your toes pointed out. Have a dumbbell in each hand with your palms facing you. Hinge your hips (so basically throw your butt back to keep you from leading with your knees) and drop down into a squat. Don’t let your knees go over your toes, and squeeze your thighs to keep your knees in line with your ankles. No caving here, friends! Press your heels into the ground to come back up.
As you return to the starting position, pull your dumbbells up to your chest/armpits with your elbows flared out. (Elbows should be in line with your shoulders and not behind them.) Pause and slowly lower back down. I try to go slow and steady to help ensure I’m not using momentum on my high pull to get the most out of the movement! Keep your core tight so your back doesn’t round. Gotta protect that back!!
Thrusters
Thrusters combine a squat with a shoulder press. The extra challenge is holding your arms up while you squat and not letting them drop down, which strengthens your core and back, too!
Instructions
Start with your feet about shoulder-width apart and your dumbbells in each hand. Lift your arms up so your elbows are bent to a 90 degree angle, and try to keep your elbows in line with your shoulders and never let them drop lower ;)
Start with a hip hinge and then lower down into a squat. Keep your core tight and back tall as you keep your dumbbells up in the starting position. Don’t allow your knees to go over your toes when you squat. Press your heels into the ground to stand back up, and as you do, extend your dumbbells over your head for a shoulder press. Immediately lower to starting position and drop down for another rep!
Reverse Lunge with Curls
I cannot emphasize enough how important curls are to getting sculpted arms. Yes, your biceps assist in many moves, but there’s no substitute for working them on their own. You will not regret the time it takes, and if you combine it with another move you’ll win the day!
Instructions
Stand up tall with a dumbbell in each hand, palms facing out. Keeping your core tight, step one foot back into a reverse lunge. Step back as far as you feel comfortable with and drop your hips straight down. Each knee should bend about 90 degrees. Don’t allow your front knee to go past your toes. As you step back into the lunge, curl your dumbbells up to your shoulders, trying to keep your elbows close to your side.
Press your front foot into the ground and squeeze your glutes to stand back up, while slowly lowering your arms back down to the starting position. Repeat on the other leg.
Get Results!
These combo moves will get you toned and tons of compliments. Keep at it, and don’t do it on back to back days. Friend, don’t be afraid of heavier weights- once something feels easy, increase the weight you’re lifting or extend the work time of your circuit. Keep challenging yourself to see results!
Check out my other workout programs and don’t forget the importance of eating right! I’m an online Fit Coach and can help you eat better and get in shape for an affordable price! If these are too hard, all of my workouts include beginner modifications so every level can get fit!
Check out our membership options here. Choose the accountability that works for you, and each level gets full access to workouts and the science-backed nutrition course!
**Try at your own risk! If you have a medical condition or injury or are pregnant, talk to your doctor before you try any exercise program. If you have blood pressure issues, don’t get above an 8 on the RPE scale. The Fit Tutor is not responsible for any injuries. If you recently had a baby, don’t plank! Read this post to find out more.
Spread the love, y’all! Every woman deserves rockin’ arms!
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