No matter your experience level, these five exercises will transform your biceps, triceps, shoulders and back, while also hitting other areas of your body. If you are a beginner, shoot for the same amount of reps, but use less weight. If you are looking to build muscle, add weight and do less reps. Remember to start slow to perfect your form, but when you have it down, speed up your work to turn this arm series into a cardio workout!
HAMMER CURL TO SHOULDER PRESS
- Stand with your feet shoulder-width apart while holding your dumbbells at your hips.
- In a controlled manner bend your elbows and lift your weights to your shoulders.
- From here, press your dumbbells to the ceiling.
- Lower your weights back to your shoulders.
- Lower your weights back to your hips.
Recommendation: 3 rounds of 20 reps of 5-15 lb. weights (depending on level).
*You do not want your arms to be swinging in this exercise. Control is KEY!
*If you are feeling up to it, you can add a squat while you bring your weights to your shoulders at first, and stand up straight as your lift them to the ceiling.
- Start with your dumbbells in your palms facing out.
- Bending your elbow, pull the dumbbell to your shoulder.
- PAUSE and twist your wrist making the dumbbell face the opposite way.
- Lower your arm with the dumbbell in the new position
- PAUSE and twist your wrist to the starting position again.
Recommendation : 4 rounds of 20 reps with 5-20 lb. weights (depending on level).
This workout may seem easy while you are doing it, but you will feel it the next day, I promise! Stay steady through this and focus on your twists. For this exercise I recommend using your heavier weights, as it is a slow moving exercise.
- Using your lighter set of dumbbells, space your feet shoulder width apart.
- Hold your weights upwards at your chest.
- Start to the right and punch your arm across your chest towards the left, twisting your wrist as you punch.
- Come back to starting position and punch your left arm across your chest to the right.
Recommendation: 2 rounds of 60 reps with 3-12 lb. weights (depending on level).
To make this exercise more difficult, add a squat during your punch! Squat as you punch, and stand back up when coming back to starting position.
Remember to twist your stomach while keeping your knees and hips pointed straight, this will target your oblique abs, as well as those pesky love handles!
- Space your feet shoulder width apart and hold your heavy dumbbells at your hips.
- Bend your knees about 45 degrees
- Fold your upper body completely over, so you are staring at the ground and your arms and weights are hanging towards the floor.
- At once, lift both weights upwards towards your chest.
- Slowly lower them back down, and repeat!
Recommendation : 3 rounds of 20 reps with 5-20 lb. weights (depending on level).
PLANK TO PUSH-UP SERIES
- On the ground, hold yourself in a forearm plank with your feet slightly separated.
- One arm at a time, lift you into a push-up position.
- Do a push up.
- Lower one arm at a time back to a plank.
Recommendation : 3 rounds of 10 reps!
This exercise targets your entire body, while focusing on your arms, shoulders, and back. Take your movements slowly and remember to look 3-5 inches ahead!