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Get Strong, Sculpted Arms with 4 Simple Exercises

Want to sculpt your arms and build upper-body strength? We recommend 4 simple arm exercises to train your biceps, triceps, and shoulders.


Arm Sculpting Mini-Workout

Level: All Levels
Equipment: Dumbbells

This mini-workout set only takes around 5 minutes, so repeat it as many times as you’d like. We recommend 3-4 rounds, or you could use this as a bonus round after a fit52 workout.

Ready? Take a few minutes for warmup stretches, then let’s get started!

1. Hammer Curl to Press

  1. Start standing with a dumbbell in each hand by your sides and palms facing your body.
  2. Keep your elbows close to your ribcage and curl your arms up toward your shoulders.
  3. Raise both arms straight overhead to full extension, biceps by your ears.
  4. Lower your arms back down to your shoulders. Extend your elbows to return to start position.
  5. Repeat for 11 reps.

2. Knee Forearm Push-Ups

  1. Start in Forearm Plank position, elbows under shoulders, hips square. Drop your knees straight down to the floor and lift your feet up.
  2. Shift your weight slightly forward and lower your body toward the floor, bending your elbows and bringing your shoulders toward your wrists.
  3. Drive through your forearms and lift your body back up to starting position.
  4. Repeat for 5 reps.

3. Lying Reverse Flies

  1. Lie on your stomach with legs extended long, forehead resting on the floor, and arms out to a “T,” palms down.
  2. Raise both arms toward the ceiling as high as you can, keeping your chest, forehead, and lower body on the floor.
  3. Pause for a beat at the top.
  4. Return to start position.
  5. Repeat for 12 reps.

4. Push-Up with Pulse

  1. Start in Plank position, shoulders over wrists.
  2. Bend your elbows, pointing them back toward your hips. Lower your body toward the floor.
  3. Lift your body halfway up and lower back down toward the floor.
  4. Straighten your arms and raise your body back up to starting position.
  5. Repeat for 4 reps.

*For an easier exercise, try modified push-ups with your knees on the ground.


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