“I want toned arms.” As a trainer, I hear this statement time and time again. With summer fast approaching and a closet filled to the brim with sleeveless tops and dresses (maybe even a wedding dress), arm envy is real. We notice when others have sleek, toned arms, as it radiates an air of confidence and strength—both in real life and in photos. So why wouldn’t we want the same for ourselves? Well, get excited, because this sleeveless dress workout will not only help you get rid of arm jiggle, but it will also make you significantly stronger from a functional standpoint.
Kiss your upper arm jiggle and flab goodbye, and check out these effective movements. For the following exercises, begin with your feet hip-width distance apart and knees slightly bent, and engage your core. Make sure your hands are fully wrapped around your weights, too. And next up, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
This exercise targets your chest, shoulders, and triceps. It’s best done with 3 lb weights. Bring your arms into a goal post position. With your palms facing out, bring your arms toward each other, stopping when your elbows are in line with your shoulders. Make sure you’re framing your face, and your hands are in line with your elbows. Then, open your arms back up to complete 1 rep. Perform 10 reps, and on the final rep, keep your arms in the pressed position, and pulse your hands up 10x.
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If your shoulders aren’t already on fire, get ready to feel the burn. This move targets your chest and shoulders and should be performed with 3 lb weights. Bring your hands back into a goal post position with your palms facing out, and extend your hands over your head with straight arms. Your hands should be slightly in front of your face, then bring your arms back down to the starting position. Perform 10 reps, and on the final rep, keep your arms in the goal post position, and pulse your hands up 10x.
Switching muscle groups, let’s move on to the bicep. Pick up those 5 lb weights. Lock your elbows into your sides, and flip your palms to face upward. Lower your hands down to your thighs, and then curl your weights up towards your shoulders. Lower your hands back down to complete 1 rep. Perform 10 reps, and on the final rep, hold your hands in line with your elbows, and pulse your hands up 10x.
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Your back is just as important to strengthen as your arms and the front of your body. Continuing to use the 5 lb weights, hinge over at a 45-degree angle, and bring your hands out in front of you with your palms facing each other. Drive your elbows straight back as your arms graze the side of your body. Then, send your arms back out in front of you to complete 1 rep. Perform 10 reps, and on the final rep with your elbows back, pulse at the top 10x.
Lastly, no arm workout would be complete without isolated tricep work. Staying hinged over at a 45-degree angle and utilizing your 5 lb weights again, drive your elbows back just like in the row, and hold it there. Then, extend your forearm back to straighten your arm fully, and engage your tricep. Pull your forearm back in to complete 1 rep, but make sure that your elbows do not move and stay lifted. Perform 10 reps, and on the final rep, straighten your arms, and pulse 10x.
Repeat this arm circuit so you finish feeling strong and sculpted.
Want more effective arm workouts? Try these:
7-Minute Arms—1 + 3-lb Weights
Kourtney Kardashian Shared A 10-Minute Arm Workout That’s Ultra-Effective
Jacquie Smith
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more
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