4 Sculpting Moves for Sexy Arms!
Hey queen! Today I’m sharing a brand new upper body workout to sculpt your gorgeous arms, shoulders and a bit of lower body. It’s definitely a scorcher, but you’re strong and I know you’ve got this!
For a few of my favorite moves shot at the EDGE headquarters , scroll below. This quick circuit will hit every inch of your arms — biceps, triceps, and shoulders — in 15 minutes or less. So grab those dumbbells and get ready to burn it up!
Do 3-4 rounds of the arm-sculpting moves below. Pro tip: If you feel like you can do MORE than 15 reps per move, grab a heavier set of dumbbells!
You’re stronger than you know!
Tricep Dumbbell Kickback:
- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.
Dumbbell Deadlift to Upright Row:
Deadlifts are extremely helpful in strengthening the muscles of your lower back, since that muscle group is one of the primary movers for this exercise. You'll notice as you move to the standing position of this exercise that you must extend the muscles of your lower back to pull the weight up.
Right after the deadlift, you'll move directly into a front row, which works the majority of your upper back. This exercise combination is extremely effective for a top-to-bottom back workout.
How to Do the Exercise:
- Stand holding a pair of dumbbells in front of you with an overhand grip. Keep a slight bend in your knees.
- Hinge forward with your hips, keeping the bend in your knees.
- Lower the weights, keeping them close to your legs at all times. Move down as far as you can without rounding your back (about mid-shin or slightly lower).
- Brace your core and squeeze your glutes as you bring the dumbbells back up to starting position.
- Once you're back in starting position, pull the weights straight up the front of your body toward your upper chest.
- Your elbows should be pointing up when you reach the top of the movement, about six inches below your chin.
- Slowly lower the dumbbells to starting position again. This completes one rep.
What is a Tricep Dip Kick or Floor Dips with raised leg?
The Tricep Dip Kick is a great total-body exercise that works the muscles in your shoulders, upper back and triceps. In addition to targeting the upper body, the movement also strengthens the glutes and quadriceps muscles that work to support your bodyweight during the movement.
- Start in a seated position with your hands placed behind your hips and your feet flat on the floor. Your fingers should point towards your hips
- Pressing your hands into the floor, raise your hips up so your body becomes flat like a tabletop.
- Extend one leg straight up into the air.
- Lower your hips toward the floor. Then raise your hips back up, lower the extended leg and repeat on the other side.
A dip kick is a fun way to add an extra level of difficulty to a standard dip.
By raising one leg in the air, you will be able to get more strength out of your glute on the leg that stays on the floor.
Biceps Curl To Shoulder Press:
- Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion.
- Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head.
- Pause at the top of the motion before reversing the movement to return to the starting position. Complete the desired number of repetitions before switching to the opposite side.
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