4 Best Exercises for Sexy Arms
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Everyone wants toned, sexy, and strong arms, but for some reason, especially for us ladies, we struggle to get here, or fear that we will look like the hulk if we do. Fortunately that is NOT true, and lifting weights and doing pushups WILL give you the sexy toned arms of your dreams. To help you get here, I’ve provided 4 of my BEST exercises to sculpt and tone your arms. Since each of these exercises focuses on a different muscle group, this is the perfect arm workout to tone and strengthen your entire arm. To boot, this workout should take no more than 15 minutes to complete! So bring on the tank tops and show off those sexy guns!
Before you dive into the video, check out a full description of each exercise with my recommended amount of sets and reps below:
1. Shoulder Press- Standing with your feet hip distance apart with 1 set of weights in your hand, tuck your pelvis under and squeeze your butt. Bring the weights up next to your shoulders, with your palms facing forward. Exhale and push the weights up until your arms are straight. Align the weights with your shoulder blades, keeping your abs tight throughout the movement (do not arch your back). Bring the weight back down to shoulder height and repeat.
Sets and Reps- 2 sets of 10-12 reps.
*MODIFICATION*- If struggling to get to 10 reps, or if your back starts to arch, reduce the weight.
2. Bent Over Row– Using a bench or an ottoman (anything you can place your leg and arm on), place your right leg and arm on the bench, placing your hand directly beneath your shoulder (you will look like a table). With a weight in your left hand and your abs pulled in, row the weight up until you get to a 90 degree angle, squeezing your shoulder blade back and down. Exhale when you lift the weight up. Throughout the movement keep your hips and shoulders square to the ground. Return the weight back to its starting position.
Sets and Reps- 2 sets of 10-15 reps on each arm.
*MODIFICATION*- If struggling to get to 10 reps, reduce the weight.
3. Tricep dips– Sitting on the ground with your belly facing up, place your hands beneath your shoulder blades with your fingers pointing forward. Plant your heels into the ground and lift your hips. Lift and lower your body bending your elbows straight back, exhaling when you push up. To make more intense, lift one leg towards the ceiling and continue to perform the exercise, completing the same amount of reps on each leg.
Sets and Reps- 2 sets of 15-20 reps. If alternating legs, do 15-20 reps on each side.
*MODIFICATION*- Keeping the movement the same as stated above, modify this exercise by sitting on your butt while bending your arms down and up. This will take some pressure off your wrist and reduce the intensity of the exercise. .
4. Pushups– On a mat place your hands directly beneath your shoulder blades and come into a high plank position. Bend your arms at a back diagonal coming down until your chest touches the mat. Exhale and push up. Look slightly forward maintaining a long neck and spine throughout the movement. Your abs are pulled in and tight throughout the movement.
Sets and Reps- 2 sets of 10-12 reps.
*MODIFICATION*- Bend your knees placing them flat onto the mat. If you still cannot lower your chest all the way down to the mat, come down half way and push up, working towards the full movement.