Sexy Arms and Shoulders Quick Routine

Whether you want to show off toned arms or simply get stronger and leaner, this sexy arms workout is the perfect way to get started. We combined the best exercises so that you can take advantage of multiple ways to increase muscle tone and reduce arm jiggle. All you need is a set of dumbbells and your body weight to hit your biceps, triceps, and shoulders and get the sexiest arms ever!

Sexy Arms & Shoulders Quick Routine

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: dumbbells

WARM UP & COOL DOWN

Sexy Arms & Shoulders Workout Instructions

1. Dumbbell side swings: 45 seconds. Stand holding a set of dumbbells in front of your thighs. Pull the left dumbbell toward the chest and raise the right dumbbell out to the side. Lower the dumbbells, reverse the arms and repeat.

2. Single arm dumbbell snatch: 30 seconds + 30 seconds. Hold a dumbbell in your right hand, bend your knees, push your hips back and take the dumbbell between your feet. Pull the dumbbell up by extending your hips and knees and, as the dumbbell reaches your shoulder, rotate your hand to the front and punch straight up. Lower the dumbbell, return to the initial position, repeat for 30 seconds and switch sides.

3. Single leg tricep dips: 30 seconds + 30 seconds. Sit with your knees bent, feet together, and place your hands behind you with your fingers facing forward. Lift your hips off the mat, raise your right leg and start bending your elbows. Lower your body until your glutes are almost touching the mat and then lift the hips back up by extending your arms. Repeat for 30 seconds and then switch legs.

4. Bent over row press: 30 seconds + 30 seconds. Grab a dumbbell with your right hand, place your left foot forward and your right foot back, bend your left knee and lean your torso forward. Pull the dumbbell toward your waistline, while squeezing your shoulder blades. Push the dumbbell up and fully extend your arm. Slowly lower the weight to the starting position, repeat for 30 seconds and switch sides.

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5. Side lunge curl: 45 seconds. Stand with your feet hip-width apart and holding a dumbbell in each hand. Step out to the side with your left leg, lunge, and extend your arms down. Use your right foot to push you back to the starting position, squeeze the biceps and lift the dumbbells. Step out to the side with your right leg and repeat. Keep alternating legs for 45 seconds.

6. V sit curl press: 45 seconds. While holding a dumbbell in each hand, sit on the mat and raise your legs to a 45-degree angle. Squeeze the biceps, lift the dumbbells and curl. Rotate your palms to the front, push the dumbbells up and fully extend your arms. Lower your arms back to the starting position and repeat until the set is complete.

7. One arm triceps kickback: 30 seconds + 30 seconds. Grab one dumbbell with your right hand, place your left foot forward and your right foot back, bend your left knee and lean your torso forward. Raise your right elbow back, so that the upper arm is almost parallel to the floor, and kick back until your arm is fully extended. Slowly lower the dumbbell back to the starting position. Repeat for 30 seconds and switch sides.

8. Knee and elbow press up: 45 seconds. Start with your knees and elbows on the floor, with the elbows under the shoulders and the knees under the hips. Straighten your arms and legs simultaneously and lift the hips toward the ceiling. Return to the starting position and repeat for 45 seconds.