5 Exercises for Super Sexy Arms
Summer is here and that means warmer weather, which in turn means switching out sweaters for some cute arm-baring tanks. To get set for sunnier days, we put together 5 moves to target the arms.
All moves are performed with a high rep count and low to medium weight, e.g. 20-40 reps or until fatigued. Ready, set, go!
Alternating Bicep Curls (Targets Biceps)
Grab a pair of 5-15lb dumbbells. Keep your upper arms stationary, maintain your elbows close to your body and breathe out as you lift the dumbbells.
Complete 3 sets of 10-15 reps for each arm.
Lateral Curls (Targets Biceps, Triceps, Shoulders)
Use a pair of 3-10lb dumbbells. Hold the weights and raise your arms out to the sides until your elbows are at shoulder height.
Do 10-15 reps on each side and two sets.
Arnold Press (Targets Shoulders)
With a pair of 8-20lb dumbbells, set your feet in a split stance position or hold a lunge.
Begin with dumbbell curls into your collarbone, palms facing in.
Press your arms straight above your shoulders while rotating palms forward.
Recover back down to the collar bone as your palms rotate back in.
Do 10-15 reps.
Tricep Dips (Targets Triceps, Shoulders)
Grab a chair– this time, it’ll be helping you tone your triceps.
Place the chair against the wall and rest your hands on the seat a shoulder-width apart. Slide your butt off the seat and keep your legs extended out in front of you.
As you lower yourself, bend your elbows until they are at 90 degree angles. Once you’ve reached this point, press down on the chair to pull yourself back up to the starting position. Get as many of these reps into the 30 seconds as you can.
Do 10-15 reps.
Tricep Kickbacks (Targets Triceps)
Grab a pair of 5lb-15lb dumbbells bend your torso and bring your elbows up.
Exhale as you kick your arms back and then slowly return to the starting position.