Get toned triceps and sculpted shoulders just in time for summer, without spending hours a day at the gym.
Studio 5 Contributor, Melanie Douglass says all it takes is 15 minutes and the proper form for strong, sexy arms!
Want to whip your arms into shape for summer? You absolutely can! When it comes to great arms, the best exercises are the simple, tried-and-true basics we’ve all seen before. There are no tricks here. You just need good form, 15 minutes and a decent set of dumbbells or a resistance tube. (Use a slightly heavier weight; for example, if you usually use 5 pounds, try 8 or 10 pounds… maybe even12).
Here are 5 fabulous exercises for stronger, sculpted arms.Perform each exercise for 1 minute, thenrepeat the circuit three times for a quick 15-minute arm workout. You can do this workout every other day.
Exercise #1: Serving Curls
Hold one weight in each hand, bend your elbows and pull your wrists back to your rib cage, with your palms facing upward. Keep your shoulders down and back. Extend your arms out front with palms up, until your arms are straight out in front of your chest, with a tiny bend in the elbow (like you are serving a platter). Slowly bring it back into the rib cage. Go slow and controlled, 2 counts out, 2 counts in and go for a long reach/range of motion.
Exercise #2: Concentration Curls
Sit on a ball, chair or squat down with knees wide. Hold one heavy weight in your right hand, with your palm up and press your right elbow against the inside of your right knee. Bend at the elbow only and curl the right hand up toward the right shoulder. Do 1 count up and 1 count down. This one should be a faster, steadier pace… but still controlled and full range of motion.
Exercise #3: Triceps Kickback
Hold one weight in each hand, bend your elbows and pull the weight up right in front of your shoulders with your palms facing in. Now bend forward from the hips with your back flat and abs tight. Bend from the elbow only and push the weight straight back until the arms are straight and parallel with the floor.
Exercise #4: Triceps Dip on a Ball or Chair
Find a stability ball or a sturdy chair. Place your hands on the ball/chair with your fingers pointing toward your legs and your arms straight. The placement of your legs affects the intensity. Knees bent = moderate, legs straight = hard, legs straight with one foot on top of the other = advanced. Make sure your shoulders stay directly above your wrists. Lower down until the elbow is bent to 90 degrees and push back up. Lower down, hold 2 counts, and then push up. The hold at the bottom will get you!
Exercise #5: Down-Up Planks
Get down in a plank position (like you are going to do a pushup, from your toes). You should be on your toes, arms should be straight, palms right under shoulder, abs tight and glutes contracted. Lower your right arm down to the elbow, the left arm to elbow, then push back up right arm to palm and left arm to palm. It’s a 4-count movement (down, down, up, up). Keep your body centered and push your weight through your shoulders as you go down and up.