Wave Goodbye to Soft Arms With This Arms Focused Workout
Updated: Apr. 27, 2018
Warm weather around the corner means sleeveless tops and strappy dresses. We’ve put together an arms blasting workout to make your waves, high-fives and sleeveless selfies look their best!
Give this arms workout a try if you want a sculpted, strong upper bod this season
Looking for an arms workout that will get you toned in a jiffy? This may just become your new go-to. With combined resistance band and weighted exercises to amp up your workout program, you’ll be ready for bikini season in no time. Here are seven exercises that’ll target your arms in all the right places.
Note: For each set (A, B and C), perform 3-4 sets.
Related: Check out our fave spring-inspired workout gear to help get you motivated.
Arms workout set A, exercise 1: Assisted pull ups
- Do 3-4 sets for 6-8 reps, 30 sec rest
Using a resistance band for assistance, loop the band around the pull up bar. Place your foot inside the band, straighten your legs and grip the pull up handles.
With your core engaged, glutes and quads flexed, keep your lats depressed as you begin to pull yourself up towards to the bar. Complete the pull up by brining your chin above the bar, exhaling at the top.
Straighten your arms to full extension without allowing your body to swing by maintaining full body tension.
Related: Spice up your program with these 7 resistance band moves to increase your strength.
Watch the move here:
Arms workout set A, exercise 2: Dumbbell Z-Press
- Do 10-12 reps, 1 min rest
In a seated position on the ground with legs extended, start with the dumbbells at your shoulders, palms facing each other in a neutral grip. Brace your core, squeeze your glutes and flex your quads as you drive the dumbbells into an overhead position, exhaling at the top.
Slowly lower the dumbbells back to your shoulders to complete the movement.
Related: Why you should make post-workout stretching a priority.
Watch the move here:
Arms workout set B, exercise 1: Close grip dumbbell chest press
- Do 6-8 reps, 30 sec rest
With dumbbells in each hand, begin the movement laying flat on a bench. With your heels pressed into the ground and dumbbells at your shoulders, in a neutral grip position (palms facing each other).
Press up towards the ceiling until arms are extended, exhaling at the top. Slowly lower the dumbbells by keeping your elbows narrow and close to your body as you bring them back towards your shoulders to complete the movement.
Related: Eight fitness tips you should know before joining your next workout program.
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Arms workout set B, exercise 2: Prone dumbbell row
- Do 10-12 reps, 1 min rest
Hold the dumbbells in each hand with palms facing inwards. Begin laying chest down on an incline bench. Keeping your core braced, glutes squeezed, initiate the row by drawing your elbows towards your hips, squeezing your lats at the top of the movement, and exhaling.
Slowly lower the dumbbells by extending your arms back to a straight starting position.
Related: These are the best fitness studios in Canada.
Watch the move here:
Arms workout set C, exercise 1: Zottman curl
- Do 8-10 reps, 10 sec rest
Sit upright with the dumbbells in each hand. With your palms facing up, brace your core as you curl the dumbbells up towards your shoulders.
By keeping your shoulders retracted, internally rotate the dumbbells until your palms are facing downwards. Slowly lower the dumbbells back towards your legs until your arms are straightened and returned to the starting position.
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Watch the move here:
Arms workout set C, exercise 2: Overhead dumbbell triceps extension
- Do 8-10 reps, 10 sec rest
Using one dumbbell between two hands, begin in a sitting or standing position with palms facing up and elbows close to your ears.
Engage your core and squeeze your glutes as you extend your arms to raise the dumbbell overhead. Exhale at the top of this movement.
Keeping your elbows close to your ears, slowly lower the dumbbell back behind your head to the starting position by bending your elbows.
Related: How Katie Holmes got into shape — physically and mentally.
Watch the move here:
Arms workout set C, exercise 3: Leaning 1 arm lateral raise
- Do 8-10 reps, 10 sec rest
Stand with both feet beside the bottom of the post. Hold onto the post with one hand and extend that arm to bring yourself to a 45 degree angle.
With the dumbbell in the opposite hand, lift your arm to bring the dumbbell to shoulder height, exhaling at the top. Your arm should not move and your body position should remain the same throughout the movement.
Return the dumbbell to your side in a controlled manner by lowering your arm to the starting position without swinging.
Related: These are the best health and fitness products on the market right now.
Watch the move here:
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