Summer is basically here, so if you haven't focused on your arms in those weekly workouts, now's the time. ("Sun's out, guns out," as they say.) With this circuit from Jeanette Jenkins, celeb trainer of The Hollywood Trainer Club, you'll hit the biceps, triceps, shoulders, and back — all major muscle groups that are begging for some dumbbell love. Whether you do the routine at the gym or at home (adjustable dumbbells are convenient for at-home strength training), you'll want to power through three sets of the moves below. Just don't be surprised if, after, the only clothes you're staring at are sleeveless.
dumbbell arm workout
How it works: Choose a pair of light- to medium-weight dumbbells and perform the indicated number of reps of each exercise. Once you're finished, repeat the whole circuit for a total of 2-3 sets. Watch the above video to see how each move should look.
Push-Up to Side Plank
A. Start in high plank.
B. Do a push-up.
C. Lift right arm toward the ceiling, rotate torso to the right, and roll onto the outside of the left foot for a side plank.
D. Return to start, then repeat on the other side for 1 rep.
Do 6 reps.
Bent-Elbow Row
A. Start in a lunge with the left leg forward, torso hinged forward at a 45-degree angle, holding dumbbells by knees.
B. Raise dumbbells to sides of chest with elbows wide.
C. Return to start.
Do 25 reps.
Rotating Overhead Press
A. Start with dumbbells racked at chest height, palms facing chest.
B. Press dumbbells straight overhead, opening elbows wide and rotating palms to face forward.
C. Reverse motion to return to start.
Do 16 reps.
Front and Side Shoulder Raise
A. Start holding dumbbells by sides, with feet hip-width apart and knees slightly bent.
B. Raise straight arms forward, palms facing down, until they are parallel to the ground.
C. Return to start.
D. Raise straight arms out to the sides, palms facing down, until they are parallel to the ground.
E. Return to start.
Do 8-10 reps in each direction.
Triceps Press Back
A. Start holding dumbbells behind back with straight arms, palms facing backward.
B. Lift arms straight backward as far as is comfortable.
C. Return to start.
Do 15 to 25 reps.
Single-Arm Jab
A. Start in a staggered stance, left foot in front, holding dumbbells in boxing-ready position in front of chest.
B. Punch left arm forward, then quickly snap it back to return to start.
C. Do 25 reps. Switch stance so right foot is in front. Repeat with right arm.
Do 25 reps on each side.
Biceps Curl to Shoulder Press Combo
A. Start holding dumbbells by sides, palms facing forward.
B. Curl dumbbells up to shoulders.
C. Rotate palms to face forward, opening elbows wide, and press dumbbells overhead.
D. Reverse movement to return to start.
Do 15-25 reps.
Upright Row
A. Start holding dumbbells in front of thighs, palms facing thighs.
B. Drive elbows up to raise dumbbells to chest.
Return to start.
Do 25 reps.
Triceps Kickback
A. Start in a lunge with left leg forward, holding dumbbells up next to chest with palms facing in.
B. Squeeze triceps to straighten arms.
C. Return to start.
Do 25 reps.
Rotating Reach
A. Start holding dumbbells in front of thighs, palms facing forward. Curl them halfway up, so forearms are parallel to the floor to start.
B. Rotate arms to bring dumbbells out to sides.
C. Straighten arms to lift dumbbells up to shoulder height, palms still facing up.
D. Reverse the movment to return to start.
Do 15-20 reps.
Article Source:fitnessmagazine
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