With spring in the air, you’re probably excited to rock your short-sleeved and sleeveless tops that have been gathering dust in your closet all winter. The only problem? You feel less enthusiastic about the muscle tone in your arms. Don’t worry, I’ve got you covered! As a trainer, sculpted arms are a popular request among my clients, which is why I have many dedicated workouts for this. Grab your dumbbells and get ready for my top four dumbbell exercises for toned arms.
While I love bodyweight training, I’ve found that adding light dumbbells takes your arm strength and sculpting to the next level. For what? You need to challenge your muscles in order to burn fat and build muscle. That’s why I’ve put together my upper arm dumbbell exercises to give you tight, toned arms just in time for the hot weather!
For each exercise, I recommend using four or five pound weights and wrapping your hands tightly around them. Read on to find out more, and then don’t miss the 10-minute arm workout for a lean and toned look.
To start, stand with your stomach tight and your knees bent. Place your arms in a goalpost position, elbows bent, palms facing outward, and elbows slightly below your shoulders. Extend your hands above your head with straight arms. Your hands should be slightly in front of your face before bringing your arms back to the starting position.
Staying in the same standing position, bring your weights above your head and bend your elbows, hiding the weights behind your head. Next, reach your arms up to activate your triceps before lowering your hands behind your head to complete one repetition. The key is to keep those weights behind your head all the time.
Now lower your arms, lock your elbows at your sides and flip your palms up. Lower your hands toward your thighs and curl your weights toward your shoulders. Lower your hands to complete one rep.
Looking for more inspiration? Check out this FREE 15 minute lower body strength workout.
Finally, lean forward at a 45 degree angle and activate the core with bent knees. Bring your hands in front of you, making a big circle with your arms like there’s a beach ball in between, and look up to lengthen your neck. Keep your elbows at shoulder height, spread the weights apart, and squeeze your shoulder blades together. Lower back to the starting position to complete one repetition.
Perform eight reps and eight pulses of each exercise for two rounds for a scorching workout!
Jacquie Smith is an IIN Certified Integrative Nutrition Health Coach and Fitness Instructor specializing in barre, yoga and pre/postnatal workouts. Learn more about Jacquie
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