Now is the best time to start working out your arms! Springtime is at our doorstep and let’s make sure we can pick our favorite open sleeveless dress with no hesitation.
In today’s article, we present to you a quick 15-minute workout routine that you can implement in your busy daily schedule.
No need to go to the gym or buy some expensive equipment. You can do this workout in the comfort of your home with only a dumbbell, a bottle of water, and a mat.
When the exercises become too easy don’t forget to increase the weight.
Perform these exercises at least three times a week and add healthy eating to your daily routine, then your arms will become strong and sculpted even quicker.
1. ARNOLD PRESS
- Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet shoulder-width apart.
- Raise the dumbbells to shoulder height on each side and twist so that your palms are facing your body.
- The dumbbells should now be positioned in front of your shoulders. Your back should be straight and there should be a slight bend in your knees.
- Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward (away from your body).
- Keep raising the weight until your arms are almost fully extended.
- Do not pause at the top of the movement, begin lowering the dumbbells back down to the starting position – twisting at the wrist until your palms are facing your body once again.
Repeat this movement. Do 3 sets of 15 reps each.
2. WIDE GRIP BICEP CURLS
- Stand with your feet about shoulder width-apart, knees slightly bent, abs tense and your shoulders in neutral.
- Grab the barbell with your hands a couple inches wider than your shoulders with your elbows tucked snugly against your waist.
- Now slowly curl up until you achieve maximum contraction, squeeze for a second, and resist the weight as you slowly let it return to the starting position.
Repeat this movement. Do 3 sets of 15 reps each.
3. TRICEPS KICKBACKS
- Take a pair of dumbbells with an overhand grip and stand tall with the chest up and core braced and then, bend at the hips while you keep your back completely flat.
- When the upper body is parallel with the floor, you can bring the upper arms to the sides and then just start with pushing the dumbbells back and behind you.
- Next, you need to pause at the top of the movement and feel the contraction in the triceps and then lower the dumbbells bit by bit. Then start all over again.
Repeat this movement. Do 3 sets of 15 reps each.
4. PIKE PUSH UP
- Get down on your hands and feet, with your hands shoulder-width apart, your legs straight and your hips up.
- Bend your elbows, until your arms form a 90 degree angle, and bring your head close to the mat.
- Straighten your elbows, pushing your body away from the mat, and return to the starting position.
Repeat this movement. Do 3 sets of 15 reps each.
5. ALTERNATING BICEPS CURLS
- Stand up straight and then, curl the left dumbbell up and pass midway to your shoulder and hold it there.
- curl the right dumbbell to the top of the movement and complete half the set with the right arm and then switch.
- Hold the right dumbbell at midway while you are curling all the way up with the left and then switch sides to finish the set.
Repeat this movement. Do 3 sets of 15 reps each.
