One of the number one most requested posts over the years has been for arm workouts! (This is the week of delivering on some of the posts y’all have requested, by the way!)
Just in time for summer, I’ve programmed a tough arm workout that I’ve tested on several female clients who can confirm that it burned and left their arms feeling like jello!
The beautiful thing about this workout is that all you need is a set of dumbbells. Somewhere in the neighborhood of 5-12 pounds should do. Trust me when I say that your arms will be shaking and crying for mercy after three sets of this workout! Don’t worry about going super fast through this. Take time with your form and get full range of motion in the movements. Take breaks when you need. It should take you 15-20 minutes to get through.
Since you all responded so well to the photo demonstrations in my dumbbell superset workout, I have them for you again today! So grab a set of dumbbells and get ready to create some definition in those arms!
The first movement is bicep curls. You’ll do 10 full range curls, make sure you full extend the elbows at the bottom of the movement, followed by 10 bottom half curls. In the bottom half you’ll only lift from starting position to the navel. Bottom half curls are super tough because they keep tension in the muscle for the entire set of reps!
The second movement is tricep kickbacks. You’ll find a kneeling position on the floor and start with a 90 degree bend in the elbow. Squeeze through the tricep to straighten the arm behind you.
Once you knock out your kickbacks, you’ll stay in the triceps for kneeling overhead extensions. Kneeling takes it to a whole new level by forcing you to recruit the core and really use the triceps instead of body momentum to perform the movement. From your kneeling position, lift the dumbbell overhead. Relax shoulders away from ears and hug the elbows in close. Bend at the elbows to lower the dumbbell behind you and then squeeze through the triceps to lift it back overhead. You’ll also perform 10 bottom half repetitions here. Go to the bottom range of the extension and then lift halfway up 10 times.
You’ll stay on the knees for your overhead shoulder presses and you may cry a little tear because you really want to put the dumbbells down. You’re good! Start with a 90 degree bend in each elbow and press the dumbbells directly overhead and then back down again.
You’ll get a little relief with these rear delt raises. Begin in a kneeling position with dumbbells facing one another under the leg. Hinge over the front thigh and draw the elbows straight up towards the ceiling.
Rotator raises are the grand finale. Start with the dumbbells lined up in front of the belly, lift through the elbows to bring them to shoulder height and then use the shoulders to rotate them up towards the ceiling. Please be sure to keep this movement super controlled and intentional. No flinging the arms around. Lift with strength or drop to a lighter dumbbell. This movement is super tough!
Enjoy and as always, report back if you try it!