The Women’s Fitness Guide To Arm Exercises

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Wave bye bye to pesky bingo wings and give your arms some well-deserved attention to ensure you can wear summer tops with confidence come the warmer months with our easy peasy workout.

The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly. We’ve created a quick circuit that does just that, so you’ll be ready to reveal awesome arms in no time. Just make sure you team this workout with a healthy diet and some high-intensity cardio, as you’ll need to rev up that fat burn for slim and sexy arms.

How To Do This Workout

Add these four moves to your existing workouts, twice a week, taking 30sec of rest between each set. Go for a weight that challenges you – but make sure you can perform each rep with good form. Your arms should be tired by the end, and you should feel as though you couldn’t do another set with the same weight.

Beginner: Sets 2 Reps 8
Intermediate: Sets 3 Reps 10
Advanced: Sets 4 Reps 10

Triceps dip

Place your hands on a bench with your bottom raised off the bench slightly. Bend your arms to lower yourself down slowly until your elbows are at a 90º angle. Push back up to the start and repeat.

Hammer curl

Holding a dumbbell in each hand by your sides, curl one dumbbell up to your shoulder. Slowly lower and repeat with the other dumbbell. This is one rep. Continue in a fluid motion.

Lateral raise

Hold a dumbbell in each hand with your arms by your sides. Lift your arms up and out until they reach shoulder height. Slowly lower the weights and repeat.

Curl and press

Hold a dumbbell in each hand and curl the weights up toward your shoulders. Extend your arms up to the ceiling while rotating your wrists, so your palms face forward. Reverse the movement to lower and repeat.

This article first appeared in Women’s Fitness