Ready to get your arms, shoulders and chest toned and strong? This workout has all the moves you need to see results fast! Grab a set of dumbbell weights and you'll be good to go!
Laying flat on the ground hold the weights with your arms straight up towards the ceiling. Slowly bend your elbows bringing the weights towards your head. You will feel this in your triceps (the muscles that run along the back of your upper arm). Repeat this 10 times.
In the standing position have your arms resting at your sides and your head looking forward. Bend at the elbows, palms facing towards the ceiling, and bring the weights upward until they're almost touching your shoulders. Bring the weights back down to starting position and repeat 10 times.
In the standing position have your arms at your sides. Bend at the elbows, palms facing towards each other, and lift the weights upward until they're almost touching your shoulders. Lower the weights to the starting position and repeat 10 times.
Begin by holding the dumbbells directly in front of your shoulders with your palms facing towards you. Press the weights up and over your head. Turn your wrists while you're doing this so that your palms face away from your body at the top of the exercise. Lower the dumbbells and repeat this 10 times.
Side Arm Raises
In the standing position have your arms resting at your sides with your palms facing towards your body. Lift your arms up so that they're at shoulder height, lower down to the starting position and repeat 10 times.
Forward Arm Raises
In the standing position have your arms lowered at your side with your palms facing back towards the wall behind you. Raise your arms in front of you until they're in line with your shoulders, lower, and repeat 10 times.
In the standing position have your arms lowered in front of you with your palms facing towards your body. Bend your elbows while raising your arms, squeeze your shoulder blades together on your back, lower and repeat 10 times.
Lay on your back with your arms straight out to either side of you, bend your elbows. The weights should be in your hands above your armpits/shoulders. Straighten your elbows and raise the weights so that your arms are extended in front of you. Lower and repeat 10 times.
Singe Arm Row
Position yourself in a high lunge with one hand on your thigh for support. Hold the weight in your left hand with your arm extended straight towards the floor. Bending at the elbow pull the dumbbell up as far as possible. Pause at the top of this exercise and squeeze your shoulder blades together, slowly lower the dumbbell back to the starting position. Repeat this 10 times on for each arm.