Today I’m sharing a workout to focus on the arms. This workout will emphasize exercises targeting the biceps, triceps and shoulders. Complete 8-12 reps of each exercise for 2-4 sets. You can complete each exercise before moving on to the next one, or if your short on time try this workout as a circuit!
Dumbbell Bicep Curl
Take a dumbbell in each hand and engage your core before you start the movement. Bending at the elbow curl the dumbbells up towards your collar bone with your palms facing away from you. At the top of the movement, return to the start position in a controlled manner ensuring full extension of the elbows at the bottom of the movement.
Skull Crushers
Laying on your back on a bench begin with either a single dumbbell held at the ends or two dumbbells (on in each hand) straight up over your chest. Bending at the elbow bring the single dumbbell to your forehead, or the two dumbbells to either side of your head keeping your upper arm stationary. Aim to achieve at least a 90 degree bend in your elbow (or go to your end range of motion) and then return to your start position by extending through the elbow.
Banded Overhead Press
Standing on the band so it’s anchored securely, stand tall with your core tight and your spine neutral. Raise the band to your collar bone level. Press the band up over your head keeping your core engaged so that you avoid arching through the lower back. Ensure you reach full extension at the top. Bending through the elbow return the dumbbells to your shoulders stopping when your elbows reach 90 degrees.
Hammer Curl
Take a dumbbell in each hand and engage your core before you start the movement. With your palms facing inwards or each other bend at the elbow and curl the dumbbells up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Banded Tricep Pushdown
Begin by anchoring the band securely over your head (the top of a squat rack or the top of a door frame works great for this). Take the band in both hands and tuck the elbows to the side. Extending at the elbow while they stay at your side push the band down toward the floor. Return to the start position in a controlled manner.
Lateral Raise
Standing tall with your core tight and your spine neutral, take a dumbbell in each hand and allow them to hang at your sides. Activating through the deltoid (shoulder), lift the weights out to the side to the level of your shoulders. Your arms should be at a slight angle to the front of your body instead of straight out to the side. Lower the dumbbells back to your side in a controlled manner.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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