Hooray for longer days and warm sunshine! But if the saying “sun’s out, guns out” fills you with trepidation, don’t stress. Sculpting your biceps and triceps (the muscles at the front and back of your arms) with this arm sculpting workout will make your arms look more toned and reduce the appearance of arm flag. What’s more, more muscle in your arms means no more upper-arm jiggling.
The Arm Sculpting Workout
Ready to load those guns? This workout will get you there. Start with the first move and complete all sets before moving on to the next move. Continue until you’ve done all moves.
You’ll need: A pair of dumbbells and a medicine ball. Start with light weights and go heavier once you’ve mastered the form.
One-Arm Row Kickback
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds
Bend forward slightly at the hips. With your left hand at your side, hold a dumbbell in your right hand, palm facing in and arm extended toward the floor. Pull the dumbbell up to your waist, keeping your arm close to your body. When your elbow hits 90 degrees, straighten your arm behind you so that it’s parallel to the floor.
21s
- Sets: 2
- Reps: 21
- Rest: 60 seconds
Stand with a dumbbell in each hand, palms forward. Curl until elbows hit 90 degrees, then lower to start; do seven reps. Follow immediately with seven more curls, this time bringing the dumbbells to your armpits, then lowering until your elbows reach 90 degrees. Finish with seven complete curls, lowering the dumbbells to your hips and curling them all the way up.
Lateral Raise
- Sets: 2
- Reps: 10
Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing each other, arms in front with elbows slightly bent. Raise arms until parallel to the floor. Return slowly.
Walkover Push-ups
- Sets: 1
- Reps: 5 each side
With a medicine ball that’s big enough for you to place both of your hands on it, get into a push-up position. Place your left hand on the ball and your right hand on the floor, and do a push-up. At the top of the exercise, walk your right hand onto the ball, place your left hand on the floor, and do another push-up. (If you’re a beginner, try these on your knees.)
