Awesome arms: Moves that will sculpt your arms

Spring has sprung and summer is around the corner, so it’s time to start thinking about getting tank-top ready! This quick 20-minute workout will have your arms toned and ready to sport your favorite sleeveless top with pride in no time.

Woman flexing her arm

One of the biggest things women want in time for summer is a sexy and toned upper body. With a little time and dedication, you, too, can have arms that would make Jennifer Aniston envious. This 20-minute arm-sculpting workout targets your biceps, triceps and shoulders to bring your muscles out from their winter hibernation.

20-Minute arm sculpting workout

For this workout, you will perform each exercise for 50 seconds and then rest for 10 seconds before moving on to your next exercise. Do the circuit for three total rounds with a one-minute rest between rounds.

  • Bicep curls
  • Triceps kickbacks
  • Upright row
  • Hammer curls
  • Triceps dips
  • Front/lateral raises

Bicep curls



Hold a dumbbell in each hand and stand with your feet hip distance apart. Curl both arms upward until the dumbbells are in line with your shoulders. Keep your abs tight and your knees slightly bent.

Triceps kickbacks



Lean forward from your hips until your body is at a 45-degree angle with the floor. Keep your back straight and bend your elbows until your upper arms are parallel to the floor. Keeping your upper arm still, straighten your arm behind your body. Keep your back flat and your elbows close to your waist.

Upright row



Start with your feet hip distance apart, holding your dumbbells in front of you with your palms facing your body. Tighten your abs and lift the weights straight up, bringing your arms parallel to the ground.

Hammer curl



Start with your feet hip distance apart and your arms at your sides with your hands facing in. Keeping your elbows tight to your body, curl your dumbbells toward your shoulders.

Triceps dips



Using a stable chair, coffee table or weight bench, place your hands shoulder-distance apart, bend your knees and plant your feet about hip-distance apart. Lower yourself until your elbows are at about a 90-degree angle, keeping your back as close to the chair as possible. Slowly straighten your arms, returning your body to the start position.

Front/lateral raises



Place your right hand in front of you with your palm facing your body, and your left arm at your side with your palm facing in. Brace your abdominals while you raise your right arm forward to shoulder height while simultaneously raising your left arm to the side, also to shoulder height. Slowly lower to starting position and repeat, switching your left arm to the front and your right arm to the side.

If you do this exercise routine two to three times a week, you are sure to be ready to rock any spring or summer fashion in no time at all.

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