Gone are the days of skipping arm exercises out of fear of getting too bulky (lol, #tbt). Arm workouts are an important component of sculpting a strong body, and there’s no shortage of great moves out there to help you achieve your J.Lo-status arm goals.
Tatiana Lampa, ACSM-certified trainer at FitHouse and SLT, shares 20 such arm exercises—she recommends choosing five from the list, and doing each for three to four sets of 12 reps for a complete arm workout. Crank out this routine two to three times a week for some amazing arm results.
Time: 15-minutes
Equipment: Medicine ball and/or Dumbbells
Good for: Arms, total body
Instructions: Choose six moves below. For each move, do three to four sets of 12 reps. Then continue to the next move.
How to: Place the medicine ball under one hand, and place your knees on the ground. Make sure, when you’re upright, your body is in a straight line. Slowly bend your elbows and lower your body down. Once your left arm is at a 90-degree angle, return to start. Continue for 45 seconds, then take 15 seconds of rest. Repeat on the other side.
How to: Come down into the top of a pushup position, placing one hand on top of the medicine ball. Do a lopsided pushup, then roll the ball from one hand to the other. Repeat on the other side. Continue alternating for 45 seconds, then take 15 seconds of rest.
How to: Get into a lunge position with your left leg in front of your right. Grab a medicine ball, and hold it above your head. Forcefully slam the ball toward the outside of your left leg as hard as you can. Pick the ball up and repeat. Do as many reps as you can in 45 seconds, then take 15 seconds rest.
How to: Grab a dumbbell and stand with your feet shoulder-width apart, knees slightly bent. Hold the dumbbell in front of your chest, palms facing each other. With the elbows pointed slightly forward instead of straight out to the sides, press the dumbbells up until your arms are fully extended. Hold for one second, then lower to start. That’s one rep.
How to: Grab a dumbbell and stand with your feet shoulder-width apart, knees slightly bent. Hold the dumbbell in front of your chest, palms facing each other. Circle the dumbbell around your head, keeping your elbows in tight as you do. Return to start. That’s one rep.
How to: Hold a single dumbbell in both hands. Extend your arms out in front of you. Slowly and with control, write your name in the air. Each letter is a rep.
How to: Hold a pair of dumbbells at arm’s length by your sides and kneel on the ground. Bracing your core and keeping your arms straight, raise the weights in front of you until they’re in line with your shoulders. Keeping your arms lifted, extend them out to the side. Then return to start. That’s one rep.
How to: Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend both elbows to bring the dumbbells to your side, making your upper arm parallel with the floor. Press one dumbbell back, and as you straighten your arm, squeeze your triceps. Return to start. Repeat on the other side. That’s one rep.
How to: With a dumbbell in each hand, get into a plank position, with your arms extended and positioned below your shoulders. Keeping your body in position, slowly bend one elbow and bring the dumbbell toward your shoulder. Lower it back down. Repeat on the other side. That’s one rep.
How to: With a dumbbell in each hand, get into a plank position, with your arms extended and positioned below your shoulders. Using your core to stabilize your body, jump forward until your feet are next to the dumbbells. Get into a squat position, with your elbows inside of your inner thighs. Slowly bend your elbows and bring the dumbbells toward your shoulders. Lower back down to the ground, and jump your feet back to the starting point. That’s one rep.
How to: Place two dumbbells on the ground, and place your hands on top. Your hands should be facing forward and your feet should be on the floor. Keeping your arms straight, hover your butt off the ground. Bend your arms and lower until your butt taps the ground. Push yourself back up to start. That’s one rep.
How to: Grip a dumbbell in each hand and lift the weights overhead, arms straight, feet hip-width apart. Keeping your upper arms still, and the weights pressed together, bend your elbows to lower the weights slowly behind your head. Pause, then straighten your arms, returning to start. That’s one rep.
How to: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing your body. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That’s one rep.
How to: Stand with your feet shoulder-width apart, with a dumbbell in each hand. Lift the dumbbells by raising your elbows until they reach your chest. Slide them back down to your waist, and repeat. Do 10 reps.
How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep.
How to: Hold a pair of dumbbells in each hand. Glue your elbows to your sides, but hold your forearms out at a 45-degree angle away from your body. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep.
How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights until your arms form a 90-degree angle. Hold here for 30 seconds, then lower back down. That’s one set. This is a great way to end your workout.
How to: Stand with your feet hip-width apart, holding weights in front of you, palms facing forward. Without moving your upper arms, slowly curl the weights toward your shoulders. At the top of the curl, rotate your wrists inward so your palms face forward. Slowly lower them in that position. Rotate your wrists and dumbbells back to the starting position. That’s one rep.
How to: Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso leaned slightly forward. Hold a set of dumbbells in your hands. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor, and lower the dumbbells at the same time. Exhale and drive through your heels back to starting position as you bend your elbows and bring the dumbbells toward your shoulders. That’s one rep.
How to: Stand with your feet hip-width apart, and hold a pair of dumbbells. Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees. At the same time, curl your arms toward your chest. Push through your left foot to stand, and lower your arms back down. Repeat on the other side. That’s one rep.
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