Sexy Arm Workout: See Toned Arms in Under 20 Minutes
When it’s tank-top time, that means it’s sexy arm workout time. And, we have just what the doctor ordered. Toning up your arms doesn’t have to take a lot of time or even be difficult. With a few strategic moves in your arsenal, you’ll be crushing it in no time and ready for “suns out, guns out” season.
Full-Body Focus is Key
When it comes to sexy arms, you actually have to work more than just your arms. In reality, it’s a two-fold process, but we’ll get to part two in a moment. For now, let’s just talk about what it takes to work those arms.
Let’s start with the good (or bad) news, depending on how you look at it. Working your arms pretty much means working your whole upper body. Toned arms are a natural byproduct of things like pushups, pullups, chest presses, rows, and more.
Which Exercises Should You Do For Sexy, Toned Arms?
The quick and dirty answer is… all of them! Okay, so you’re saying you don’t have that kind of time, so let’s narrow it down to a few “must dos.” And, while we’re at it, let’s get one prevalent myth out of the way right up front: lifting weights will not make you bulky! The truth: lifting weights will make you sexy, svelte, and toned.
Oh, yeah, and remember how we mentioned earlier that there was a part two to this plan? Well, yes, here it is… you have to get in some cardio. Yes, not what you wanted to hear, but the fact is that the lower your body fat, the more those sexy muscles can show. So, remember, the secret formula to a sexy arm workout is a combo between some weightlifting and some cardio.
Are you ready to get started?
Sexy Arm Workout: 9 Key Exercises
So, we talked about needing to work more than just the “arms.” That means you’re a great candidate for what’s called “compound movements.” Compound movements are exercises that work several muscle groups at the same time. For example, a pushup will work your chest, shoulders, triceps, and even your abdominals.
For this sexy arm workout, you’ll do 3 sets of each exercise for 12 – 15 repetitions. Use weight that is difficult to lift around 12 reps and very heavy for you by the time you get to 15 repetitions. Do this workout 3 times a week.
Yes, you can do these! Even if you have to start on your knees, you’ll still be working those muscles. And, this is one of those awesome compound movements we talked about that will give your arms and shoulders that nice sculpted look.
Start on your hands and knees. Your palms should be flat on the ground in front of you and lined up approximately with your shoulders. Keep your head neural and your back and hips in a straight line. Get up onto your toes so you’re in a plank position. If you need to stay on your knees to do these, that’s okay. You can build up to a regular pushup over time. Bend at the elbows to lower your chest down toward the ground. Pause and then pushup (thus the name) to the start position.
2. Shoulder Press
This exercise can be done on a machine or with dumbbells on an upright bench. If you are doing the dumbbell version, sit on the bench with your feet flat on the ground in front of you. Hold a dumbbell in each hand and bring them up so your palms are facing forward and your start point is next to each shoulder. Press the dumbbells up and together at the top over your head. Return to the start and repeat.
3. Lateral Raises
Using dumbbells again, stand with your feet about hip-width apart. With a dumbbell in each hand and a slight bend in the elbows, raise your arms out to your sides until they are about parallel with the ground. Hold this pose for a few seconds and return to the start and repeat.
4. Front Plate Raises
This can technically be done with two dumbbells, a plate, or a kettlebell. If you go the plate route, grasp the plate with both hands on the sides. Lift it up in front of you until it’s parallel with the ground and hold it for a moment. Return to the start and repeat.
5. Triceps Pushdown
If you have access to a gym with a cable system, you can do this exercise on a cable pushdown machine. Grasp the handles with both hands, palms down. Keep your elbows locked at your sides and push your hands toward the floor, squeezing your triceps as you straighten your arms. Pause and return to the start with a controlled motion and repeat.
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6. Triceps Kickbacks
Lean over a bench with your left knee on the edge. With a dumbbell in your right hand, place your upper arm next to your body with your arm bent at a 90-degree angle. Next, keeping your upper arm in place, simply unbend your arm, kicking your forearm up and backwards until your arm is straight. Squeeze the triceps as you do this movement and then return to start. Repeat.
7. Concentration Curls
Begin seated on the edge of a bench with your feet apart. Hold a dumbbell in your right hand and place that elbow on your left knee, palm up. Slowly lower the weight toward the ground, using your knee for stability. Once your arm is straight, return to start by squeezing your biceps. Repeat.
8. Hammer Curls
This is a standing biceps curl position. Grasp a dumbbell in each hand with your palms facing your body. Keep your upper arms locked at your sides as you raise the lower half of your arms upward. Pause at the top and lower back down in a controlled fashion. Repeat.
9. Cardio is KEY!
Nope, we didn’t forget… you’ll want to burn off some body fat while you’re at it. Start with 20 to 30 minutes, 3 days a week and work your way up to 30 to 45 minutes, 5 days a week.
As long as you keep your nutrition in check (don’t overeat or go crazy on the cheat meals), you should see some solid results from your sexy arm program within a few weeks. Keep up all the good work and bravo for getting started on this plan!