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Tone Your Arms in 3 Moves
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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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