Ready to tone and strengthen your arms and shoulders without spending hours at the gym? Our 27-Minute Arms & Shoulders Strengthening Workout is just what you need. This quick, yet effective routine is designed specifically for women who want to achieve sleek, sculpted arms and defined shoulders. Perfect for fitting into your busy schedule, this workout will help you build strength, boost confidence, and feel amazing!
Arms & Shoulders Strengthening Workout
Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.
Equipment: wrist weights, dumbbells
Warm Up: Instead of the warm up below, you can start with a yoga flow, a set of dynamic stretches or take a 20-30 minute walk.
Cool Down: To finish your workout, you can opt for this upper body cool down routine instead of the one below.
WARM UP & COOL DOWN
27-Minute Arms & Shoulders Workout Instructions
1. Arnold shoulder press: 60 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Position the dumbbells at your shoulders, with your palms facing your body and your elbows bent. Push the dumbbells up, rotate your palms outward, and fully extend your arms. As you lower the dumbbells back to the starting position, rotate your palms inward. Repeat for 60 seconds.
2. Standing cross chest curl: 30 seconds + 30 seconds. Squeeze the left biceps and bring the dumbbell across your body and toward your right shoulder. Lower the arm to the starting position, repeat for 30 seconds, and then switch sides.
3. Dumbbell bent over row: 60 seconds. Bend your torso forward and keep your knees slightly bent. Pull the dumbbells toward your waistline, while squeezing your shoulder blades. Slowly lower the weights to the starting position. Repeat for 60 seconds.
4. Dumbbell triceps extension: 60 seconds. Raise your arms and, with your elbows pointing forward, start lowering the dumbbells. Slowly raise the dumbbells to the starting position and squeeze the triceps. Repeat the movement for 60 seconds.
5. Dumbbell front raise: 60 seconds. Stand with your palms facing down and lift one dumbbell until your arm is slightly above parallel to the floor. Pause and then slowly lower the arm back to the starting position. Repeat with the opposite arm and keep alternating sides for 60 seconds.
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6. Dumbbell lateral raise: 60 seconds. Stand straight with your palms facing down, lift the dumbbells and raise your arms out to the sides. Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position. Repeat.
7. Bent over lateral raise: 60 seconds. Bend your torso, until your chest is nearly parallel to the floor. Raise your arms out to the sides as you lift the dumbbells. Once both arms are parallel to the floor, pause, and then slowly lower them to the starting position. Repeat for 60 seconds.
8. Concentration curl: 30 seconds + 30 seconds. Sit on a bench holding a dumbbell in your left hand, and rest your elbow on the inside of your left thigh. Squeeze the left biceps and bring the dumbbell toward your chest. Lower the left arm to the starting position, repeat for 30 seconds, and then switch arms.
9. Dumbbell shoulder to shoulder press: 60 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in front of your right shoulder, with your elbows pointing down. Extend your arms and push the dumbbell up and over your head. Bend your elbows and slowly lower the weight to your left shoulder. Keep alternating shoulders until the set is complete.
10. Tricep dips: 60 seconds. Place your hands behind you onto a bench, so that your fingers face forward. Extend your legs and start bending your elbows. Lower your body until your arms are at a 90-degree angle. Lift your body back up until your arms are straight. Repeat for 60 seconds.
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