This workout will help you strengthen and tone your arms, plus you’ll work your core and get a quick hit of cardio too.
Tank-top season is on the horizon, and it’s time to get your arms ready for the big reveal. This workout will help strengthen and tone you from your shoulders down to your wrists, while upping your muscular endurance. What’s more, we’ve also snuck in a little bit of core and cardio work, just for fun. Now, let’s get armed and dangerous!
Bicep Curls + Isometric Hold
Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing forward. Without moving upper arms, bend elbows and, slowly and with control, curl weights toward shoulders. Pause and then slowly lower back down to start. On the last rep, pause when weights reach 90 degrees and hold for 10 seconds.
Triceps Pulses + Hold
Stand with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Bend knees slightly and hinge at waist to lower torso slightly. Reach arms straight back until they are slightly higher than your torso; squeeze shoulder blades. From this position, pulse arms back. (Each pulse is one rep.) On the last rep, hold arms back for 10 seconds.
Dumbbell Overhead Press
Stand with feet shoulder-width apart, a dumbbell in each hand, with arms bent slightly and hands slightly wider than shoulders, palms facing body. Press weights straight up, twisting weights so palms face forward at the top. Reverse motion to return back to start.
Plank Row
Get into a straight-arm plank with hands resting on dumbbells, palms facing in. Pushing left dumbbell into the floor, pull your right elbow up until it passes your torso. Lower and repeat on the opposite side. That's one rep. Too hard? Drop to knees.
Hammer Curls
Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Simultaneously, bend elbows and curl the weight toward shoulders. Pause and then slowly lower back down to start.
