It’s no secret that as soon as summer rolls around, so do the sleeveless tops and dresses, inevitably leaving your dreaded arm jiggle wiggling around in all it’s glory. Well now it’s time to rip the tags off of those tanks and LBD's ladies, because we have the go-to moves to say goodbye to your bat wings and hello to those tight and toned arms!
Perform 15 reps of each exercise, rest 15 seconds between each exercise.
Beginners: Complete one set.
Intermediate: Complete two sets.
Advanced: Complete three sets.
Move Targets: Shoulders, triceps and biceps
You'll get double the shoulder work with this move — front and side raises combined. Make sure to keep a tight core and a straight back throughout. Concentrate on using your shoulder muscle to lift the dumbbells. If you are swinging the dumbbells to get them up, try a lighter dumbbell.
Step 1: Stand with feet shoulder‐width distance apart with a dumbbell in each hand and palms facing in.
Step 2: Without bending the elbows, raise your arms out to your sides until they are at shoulder level. Pause at the top of the movement, then slowly lower the weight back to the starting position.
Step 3: From the original start position you will raise the arms back up, but instead of going out to your sides, raise them straight out in front of you. Pause, and slowly lower the dumbbells back to the starting position.
Move Targets: Chest, Triceps and Core
A twist on a traditional favorite. This type of pushup prevents you from cheating on your reps because you have to go all the way to the ground, release tension and push yourself all the way back up without momentum.
Step 1: Begin in high plank. Your body should be a straight, diagonal line from your head to your heels.
Step 2: Keeping your core tight and squeezing your glutes, lower your chest completely down to the floor under control, angling your elbows out to no more than 45 degrees.
Step 3: At the bottom of the movement, raise your hands up off the floor slightly by squeezing your shoulder blades together. Place your hand back on the floor and push back up into high plank. That is one rep.
Modification (beginner): Perform this move on your knees.
Move Targets: Shoulders, biceps and deltoids
This move is small but mighty — after a few solid reps, you will definitely feel the burn. Use a lighter dumbbell for this move — anywhere from 2-5lbs depending on your fitness level.
Step 1: Stand with your feet under the hips, roll the shoulders back and down and hold the weights at your side. Create a 90-degree bend in the arms – you will maintain this bend throughout the entire move. Brace the abs and slightly bend the knees to keep pressure out of the lower back.
Step 2: Lift the arms up like wings. Make sure the elbows are at the same height as your fists and shoulders. Squeeze the shoulder blades together.
Step 3: Rotate the shoulders to lift the hands only. You won't be able to get your fists in line with your shoulders because there is limited mobility with the rotator cuff. Instead, lift until you feel that natural stop. Squeeze the shoulder blades together.
Step 4: Close the weights in toward each other without dropping the elbows or crunching the shoulders into the ears. Reverse the entire exercise by opening up to the sides, then lowering the fists and finally bringing the arms back to your side. Repeat.
Move Targets: Shoulders and upper trapezius
You might need to look in the mirror for this one to make sure your elbows are not surpassing the shoulders. If they do, no biggy! But then it's called a "high pull" and you're working different muscles! Keep the weights at your body's center as you move them up and down, elbows sticking out to the sides. Every arm muscle gets some lovin' here!
Step 1: Begin standing with feet shoulder-width apart with a slight bend in your knees, palms facing down on the tops of your thighs, grasping a dumbbell in each hand. Keep your knees slightly bent and your chest up.
Step 2: Pull your hands directly up until your elbows and forearms are virtually parallel to the ground while squeezing your shoulder blades together. The dumbbells should end at chest level. Pause at the top and lower the dumbbells to the starting position. That is one rep.
Move Targets: Upper back and rear deltoids
A lot of people focus all their efforts on the front and side deltoids and neglect the rear deltoids. The rear delt of your shoulder is a small muscle group — you can keep your dumbbell weight light.
Step 1: Sit on the edge of a chair or bench with a dumbbell in each hand. Lean over, bringing your chest close to the thighs.
Step 2: Drop the dumbbells in front of the shins, then pull them out to the sides like bird wings, keeping elbows soft. Note: You can slightly arch the back as the shoulder blades come together.
Move Targets: Triceps, shoulders and chest
Dips are a great way to target the backs of your arms. This is a challenging move—so perform it slowly. To modify, bend your knees and bring your feet in closer towards your body.
Step 1: Place your hands on a step or box with fingers curling over the front. Your arms should be close enough to lightly graze your ribcage. Flex the feet and extend the legs in front of you, keeping them together.
Step 2: Bend the elbows straight back behind you and let your hips lower against the step or box. You want to make very light contact with the step or box to insure you're not putting unnecessary pressure on your shoulder joints. This movement can be as big or small as you want it to be.
Step 3: Push through your palms and move straight up to your starting position. These dips are performed straight up and down.
Move Targets: Shoulders and biceps
Why not combine exercises to really max out those arms? Pick up some heavier weights for this one and take it slow. Feel the pump! Take note not to squeeze/have a death-grip on your dumbbells when curling, but rather squeeze your bicep muscle to engage the bicep.
Step 1: Stand with your feet hip-width distance apart and a slight bend in the knee. Hold the dumbbells by your sides, palms facing forward.
Step 2: Bend at the elbow, slowly bringing your dumbbells up and so they are parallel with your shoulders.
Step 3: Press your dumbbells up, so your arms are straight and your weights are above your head. Reverse the movement so that arms are resting at sides. Repeat allotted amount of reps.
Move Targets: Entire body
This move is a doozie. It is a crossfit favorite and incorporates muscle-building and endurance all into one fabulous exercise. A couple things to keep in mind: keep your core tight and maintain a flat back throughout and make certain to keep your dumbbells close to your body throughout. You'll perform 14 of these since you are alternating row arms to keep things even!
Step 1: Position your body into a pushup plank position position, hands on your weights directly under your shoulders.
Step 2: Bring your chest to the floor and perform a pushup.
Step 3: Once back at the top of your pushup, drive your right elbow straight up toward the ceiling to perform a a row, lifting the dumbbell up and to the outside of your chest. Return the dumbbell to the ground.
Step 4: Jump both feet in towards your dumbbells, with a feet landing at a wider base than the dumbbells.
Step 5: Push dumbbells up overhead.
Step 6: Repeat move, but row on the opposite arm.
» For more workouts, healthy recipes and healthy living inspiration, visit us on Pinterest!
Disclaimer: The content Popculture.com, including text, graphics and images, are for informational purposes only. The content of this website is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.