Sculpt toned, sexy arms and shoulders with this simple arms workout. When you want to target specific muscles in the arms, using dumbbells is quick yet effective. Depending on your strength, grab at least two size weights ranging from 5 to 15 pounds so you can switch up the appropriate size dumbbells for each exercise. Get ready to go sleeveless!
2Lying Chest Fly
Train your pectoral muscles and give your chest a lift, while at the same time toning your lower abdominals. The recommended weight is five to eight pound dumbbells.
On an exercise mat lie on your back with hips and knees both at 90 degree angles. Use your low abs to press your lower back into the mat. With weights in hand raise your arms up toward the ceiling, palms turned to face each other. Make sure the elbow is slightly bent.
Open your arms out to the side, bending at the elbows until they are two inches from the floor in a goal post position. Your torso should remain stable the entire time your arms move.
Rotating at the shoulder, raise your arms back up to the ceiling in your starting place. Bring the weights to touch over your chest. Now you’ve completed one rep.
Perform 10 reps to complete a set.