11 Quick Moves for Sexy Arms


Want to sculpt your arms and shoulders into seriously sexy shape? These exercises were designed by CosmoBody certified trainer Astrid McGuire to do just that. Grab a set of 2- to 3-pound dumbbells, and do 20 to 30 reps of each move below in quick succession. Repeat the entire sequence two to three times to see results ASAP, and get a bonus burn in your back, chest, and legs.

1. Jumping Jacks With Overhead Dumbbell Press:

Hold a dumbbell in each hand, and stand with your feet together. Lift the dumbbells just above your shoulders with your palms facing forward. From this position, jump your feet apart as you simultaneously extend your arms straight up into a V shape. Jump back to start to complete one rep.

What it works: Your shoulders, back, and legs.




2. Biceps Curl:

Hold a dumbbell in each hand, and stand with your feet together. Let the weight hang along your sides with your palms facing forward. Keeping your elbows close to your sides, engage your biceps, and curl the weights straight up in front of your body and in toward your shoulders. Release with control to complete one rep.

What it works: Your biceps.


3. Speed Bags:

Hold a dumbbell in each hand, and stand with your feet together and knees soft. Lift the weights up to chest-height with your elbows out to the sides and fists facing forward. Imagining a target is a few inches in front of you, alternate punching straight forward with your left hand, then your right hand. After each punch, circle your fist in toward your body to round up for the next punch. As you punch, hop from one foot to the other. Continue alternating feet and punching arm.

What it works: Your arms, shoulders, and legs.


4. Outward Curl:

Hold a dumbbell in each hand, and stand with your feet together and knees soft. Let the weights hang along your sides with your palms facing outward. Keeping your elbows close to your body, curl the weights out to the sides and in toward your shoulders. Release with control to complete one rep.
What it works: Your biceps.


5. Ins-and-Outs With Weights:


Hold a dumbbell in each hand with your elbows bent about 90 degrees, your palms facing up, and the dumbbells out to your sides. Stand with your feet together. Without dropping the weights, jump your feet apart to a wide stance. Jump your feet back together to complete one rep.
What it works: Your legs and biceps.


6. Alternating Kickbacks:


Hold a dumbbell in each hand with your palms facing each other. Keeping your arms near your sides, bend both elbows to bring the dumbbells in toward your shoulders. Then, lift your right foot off the ground and take a large step diagonally behind your left leg. As you step backward, extend your elbows and drive both dumbbells straight back behind you. Curl the dumbbells back up to your shoulders as you push through the sole of your right foot and bring both feet together. Then repeat on the opposite side to complete one rep. Continue alternating.
What it works: Your butt, thighs, biceps, and triceps.
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