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Tone Your Arms in 3 Moves

  • Jay Sullivan

    Beginner: Arm Circle

    What You'll Need: A pair of 3-pound dumbbells

    Targets: Shoulders, back, triceps, biceps

    • Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
    • Keeping shoulders down, do 20 small backward circles.
    • Switch directions; do 20 forward circles.
     
  • Jay Sullivan

    Beginner: Shoulder Press

    Targets: Shoulders, triceps

    • Stand with feet shoulder-width apart, holding a dumbbell in each hand.
    • Bend elbows, bringing hands to shoulders, palms facing forward.
    • Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.
    • Do 20 reps.
  • Jay Sullivan

    Beginner: Triceps Push-Back

    Targets: Triceps

    • Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back.
    • Lift arms straight back about 2 feet behind you; return to sides.
    • Do 20 reps.
     
  • Jay Sullivan

    Intermediate: Half-Moon Rotation

    Targets: Shoulders, biceps, triceps

    • Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down.
    • Rotate thumbs back until palms face up.
    • Rotate thumbs forward.
    • Do 30 reps, keeping arms lifted.
  • Jay Sullivan

    Intermediate: High V

    Targets: Shoulders, triceps

    • Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended overhead in a V, palms facing out to sides.
    • Slowly bend elbows to hips, palms facing body.
    • Press back up into V.
    • Do 20 reps.
     
  • Jay Sullivan

    Intermediate: Side Tri Lift

    Targets: Triceps

    • Stand with feet hip-width apart, holding a dumbbell in each hand, right elbow bent, palm facing shoulder.
    • Straighten arm out to side at shoulder height, and rotate so palm faces back.
    • Lift up 2 inches.
    • Return to start.
    • Do 20 reps; switch arms and repeat.
  • Jay Sullivan

    Advanced: Back Touch

    Targets: Back, shoulders, biceps

    • Stand with feet hip-width apart, arms extended out to sides, a dumbbell in each hand.
    • Bring arms about 1 foot behind you (diagonal to shoulders).
    • Bend left elbow and touch back with dumbbell; return.
    • Do 30 reps, alternating sides.
     
  • Jay Sullivan

    Advanced: Overhead Bend

    Targets: Shoulders, triceps, core

    • Stand with feet shoulder-width apart, holding a dumbbell in each hand.
    • Bend right elbow to hip and hinge over to left from waist.
    • Extend right arm overhead and to left, keeping shoulder down.
    • Lower elbow to hip.
    • Do 25 reps; switch sides and repeat.
  • Jay Sullivan

    Advanced: Straight-Arm Shrug

    Targets: Shoulders, biceps, triceps

    • Stand with feet hip-width apart, arms extended straight out to sides at shoulder height, holding a dumbbell in each hand.
    • Keep arms straight as you lift and lower right shoulder to ear.
    • Switch sides; repeat.
    • Do 30 reps, alternating sides, keeping arms lifted entire time.
     

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