3 arm and shoulder workout you can do at home in just 3 minutes

If we start our adventure with training, we often focus on exercises that are designed to improve and tone a given area of ​​the body. The most popular exercises are, of course, the abdomen, buttocks and legs.

Many people forget about training, which is very important for our health. Namely, it is about training that will strengthen our back, and additionally make the shoulders slender and help get rid of the fatty tissue in the armpits. Weak back muscles cause pain and are responsible for poor body posture.

We have prepared 

3 exercises for you that will help you get rid of rollers in your armpits, strengthen your back and make your shoulders slender. You will get rid of the rollers when you implement systematic cardio training into your life, additional exercises for the arms and what is most important, a healthy balanced diet. The combination of cardio exercises with exercises for slender arms will allow you to achieve the best results. Do the exercises three or four times a week. Do 3 sets of 15 repetitions of each exercise. After doing one exercise, rest for 15 seconds and start the next exercise. After completing one set, rest for 1 or 2 minutes and repeat the entire set.


What is necessary for this training are weights. Choose the right weight for your current abilities. Too heavy a dumbbell will make the exercises very difficult for you to perform. Too small – it will prevent you from seeing the effects you expect.

See 3 exercises for getting rid of rollers under the arms and slimming the arms.

Exercise 1:

1. Prepare a pair of dumbbells2. Stand with your feet together3. Knees slightly bent, hips withdrawn4. Bend over, but remember that your back must be straight5. Palms facing the ground6. Then straighten your arms and lift the weights up to shoulder height7. Lower your hands to the starting position. Make sure your back is straight.

Exercise 2:

1. Prepare a pair of dumbbells2. Stand up straight with your feet hip-width apart3. Arms straight close to the body4. Then raise your hands up to the sides5. Lower slowly to the starting position6. Be sure to keep the torso and back straightExercise 3:

1. The starting position is the plank position2. Weights in both hands3. Hips up and body must be in a straight line4. Hands closer together 5. Then lift your right arm up, keeping it close to your body, your elbow should be higher than your back6. Lower your arm and do this exercise to the other side

3 arm and shoulder workout you can do at home in just 3 minutes
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