HomeFitness20-Minute Sculpt Sexy Arms Workout

20-Minute Sculpt Sexy Arms Workout

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This workout will help you to sculpt shapely, sexy, super-toned arms and will also target your shoulders and back with a variety of exercises to ensure you target all the different muscle fibres. The more ways you target your arms, the better shape you’ll achieve. 

Not only will this workout help you to sculpt the sexy arms you’re after, but will also help build strong, shapely shoulders and upper back, which will also significant improve your posture and pull your shoulders back, helping to flatten your stomach.

Equipment: Dumbbells

How to: Do the exercises in order, and if you can repeat the circuit twice. Aim to do 10 to 15 repetitions.

1. Diamond Push-Up

Tones your:  REAR UPPER ARMS (TRICEPS), CHEST (PECTORALS) & SHOULDERS (DELTOIDS)

EXERCISE MOVEMENT:

  • Kneel down on your hands and knees. Place your hands close together, and form a diamond shape with your index fingers and thumbs.
  • Bend your elbows and bring your upper body down to the ground. Keep your back straight and keep hands in the same position.
  • Straighten your arms to push your upper body back up to the starting position.

2. Biceps Curl

Tones your: FRONT OF UPPER ARMS (BICEPS)

EXERCISE MOVEMENT:

  • Hold a weight in each hand and stand with your feet shoulder-width apart.
  • The palms of your hands should be facing forwards.
  • Bend your elbows, bringing your lower arms up towards your shoulders.
  • Lower your arms slowly back and with control to the starting position.

TIP: Make sure you keep your elbows close to your sides.

3. Tricep Kickbacks

Tones your: BACK OF UPPER ARMS (TRICEPS)

 EXERCISE MOVEMENT:

  • Kneel down on your hands and knees. Grab a weight in your right hand. Raise your right elbow until your upper arm is at the same level with your back. This is your starting position.
  • Move your raised arm backwards until your hand, elbow and shoulder have formed a straight line.
  • Slowly and with control bring your lower arm back down to the start position.
  • Repeat one set on the right arm before switching to the left side.

TIP: Keep your elbow your elbow steady and in the same position throughout the movement. Don’t lock your elbow in the straightened position.

4. Hammer Curls

Tones your: FRONT OF UPPER ARMS (BICEPS)

EXERCISE MOVEMENT:

  • Hold a weight in each hand and stand with your feet shoulder-width apart.
  • Keep your arms slightly bent and the palms of your hands facing inwards towards your body.
  • Keeping your upper arms pressed against your sides, slowly bend your elbows, bringing your arms up towards your shoulder.
  • Slowly lower the dumbbells back down to the starting position.

TIP: Keep your movements controlled, don’t use momentum/ swing your upper body during the movement. Also, make sure you keep your elbows close to your sides, and don’t rotate your wrists as you curl the dumbbell.

5. Reverse Bicep Curl 

Tones your: FRONT OF UPPER ARMS (BICEPS) and FOREARMS

  • Arms by your side, hold a dumbbell in each hand with an overhand grip (palms facing down). Stand with your feet shoulder-width apart.
  • Keeping your upper arms still and close to your sides, breathe out and raise the dumbbells toward your shoulders bending at the elbows.
  • Slowly return the dumbbells to the starting position.

6. Seated Overhead Triceps Extension

Tones your: BACK OF UPPER ARMS (TRICEPS)

EXERCISE MOVEMENT:

  • Sit on a chair (or stability ball), and grasp one dumbbell with both hands.
  • Extend your arms up to the ceiling, keeping them close to your ears. This is your starting position.
  • Bend your elbows, bringing the dumbbell behind your head until it touches your shoulders.
  • Straighten your arms, bringing the dumbbell back up to the ceiling. 

TIP: Do not lock your elbows when you have your arms straight. Make sure your do the full movement (ceiling to shoulders) to target your triceps.

7. Bent-Over Row

Tones your: SHOULDERS (DELTOIDS) & UPPER BACK (RHOMBOIDS, trapezius and latissimus dorsi)

EXERCISE MOVEMENT:

  • Stand with your feet shoulder width apart, dumbbells at your sides. Hinge your hips at about 45 degrees (no further). Your knees should be slightly bent, your back flat, and your arms below shoulders. This is your starting position.
  • Engage your core and bend your elbows so you pull the weights toward your torso.
  • Pause, then slowly lower back to the starting position. 

TIP: Make sure your keep your back straight and still throughout the exercise.

8. Tricep Dips

Tones your: BACK OF UPPER ARMS (TRICEPS)

EXERCISE MOVEMENT:

  • Sit on a chair or bench. With your arms straightened, place your hands on the chair/ bench next to your butt. Extend your legs straight out in front of you. Now, lift your bottom off the bench. This is your starting position.
  • To do the exercise, bend your elbows and lower your butt towards the floor.
  • Push up until your arms are straight again and repeat.

TIP: If you want to make this exercise a little easier, instead of straightening you legs, keep them bent.

If you’re trying to lose arm fat as well, remember that it is impossible to “spot reduce” – that is to lose fat from a specific area. When you do exercises that target a specific area, you’re actually targeting the muscles (not fat!) in that area. This will increase the shape and firmness of your arms by toning your arm muscles. That will get you some results, but if you want to lose fat from your arms too you need to more than arm workouts!  

To reduce body fat from anywhere, you need to burn more calories than you consume. That means following a healthy, balanced calorie-controlled diet and including regular cardio workouts in your training routine.

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5 COMMENTS

  1. I was wondering if these would build muscles… I am 5’4 with and weigh 117 pounds but happen to have jiggly fat on the back of my arms..I’m not toned…. i really want an exercise that would lose the inches of my arms without it looking muscular..like how the article was written on slimmer thighs… are these workouts also aimed at losing inches?

  2. Thank you so much for this! I’m so glad to have found this post – now, hopefully, I will be able to get rid of my arm flab (of course, with patience). I was just wondering, how may sets should I be aiming for each day, and how may repetitions in each set? Thanks!

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