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THE SHEFIT BLOG

5 DUMBBELL WORKOUTS TO SCULPT YOUR ARMS

GRAB SOME DUMBBELLS, LADIES!

Get ready to work those arms! These simple workouts will help you sculpt the arms you’ve always wanted. Check the tips at the end to be sure you’re getting the most out of each workout. In these five simple arm workouts, you’ll be using your abs as you strengthen your shoulders, triceps, forearms, and chest. Grab a pair of dumbbells and let’s burn some calories! 

For this workout do 12 REPS, REPEAT 3 times.

1. TRICEP KICKBACK
Feet hip-length apart and lean forward keeping your back straight. Holding a dumbbell in each arm, press back past your hips and hug your body. Pause. Return weights to start position and this is one rep. Be sure to use lighter weights in the beginning. Learn the move properly with a full range of motion. If the weights are too heavy, you will be straining your muscles not working them.   

2. LATERAL RAISES
Feet at shoulder-length apart, begin with arms at your side. Palms inward, raise arms with control out to the side until they reach shoulder level. Pause. Lower weights with control back to start position. Strengthen your shoulders with an emphasis on the deltoid muscles with a lateral raise. Be sure to keep your arms straight during the move. Resist shrugging shoulders, it’s only cheating yourself!

3. CHEST PRESS
Standing with feet shoulder-width apart, you arms will be out to the side at a 90-degree angle with elbows directly under your wrists. Palms forward, bring your elbows toward the midline of your body. Return to start position and this is one rep. Target the chest and shoulder muscles with this move. While building this strength, you can also give the breasts somewhat of a lift and appear perkier.

4. SHOULDER PRESS
Feet are shoulder-width apart. Holding a dumbbell in each hand, palms are inward. Turning your palms out, raise the dumbbells above your head in a smooth, controlled motion fully extending your arms. Return to start position for a full rep. Be sure to keep your back straight and engage your core. Keep your arms at a 90-degree angle and don’t drop it. By starting with a lower weight, it will help you do the proper movement. Exhale as you push upward.

5. FRONT RAISES
Grab those dumbbells and begin with shoulders-width apart. With palms facing inward raise slowly till arms are out-stretched slightly above parallel to floor. Pause. Slowly lower back top start position. Workout both arms or alternate motion with each arm. Don’t swing, be in control of the wights and inhale as you lift.

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REMEMBER TO PROPERLY WARM UP AND COOL DOWN.

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QUICK TIPS:

1. START WITH LIGHTER WEIGHTS TO GET THE FULL RANGE OF MOTION.

2. AVOID SWINGING OR USING MOMENTUM TO GET THROUGH A MOVE. BE IN CONTROL.

3. RETURN TO START POSITIONS SLOWLY.

4. BREATHE AS YOU WORKOUT.

5. AS YOU BUILD STRENGTH, INCREASE REPS AND WEIGHTS.

 

 

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