Looking for a new weight workout to work your arms at the gym? These moves are the perfect collection to work not only your arms, but your chest and back too! Try out this workout to get sleek and slender arms!
Single Arm Dumbbell Row
- To start find a bench and place the one knee and hand down on the bench in a table top position. So if you’re working your left arm, your right knee and hand will be on the bench.
- Grab the dumbbell from the floor with your back straight and your palm facing your body.
- Pull the weight up to the side of your chest and keep your arm close to your body. Then lower the weight back down.
Do this for the amount of repetitions and then switch to the other arm. Choose a weight that isn’t too heavy, but makes the last few reps challenging.
Perform 3 sets of 15 reps.
Works: Middle Back, Biceps, Lats, & Shoulders
Tricep Kickbacks
This exercise can either be completed isolating one arm or working both arms at a time.
For isolation you will set your body up on a bench like you do for the dumbbell row.
If standing, start with a dumbbell in each hand.
- With your back straight bend over slightly at the waist with your knees bent. Your starting position will be a 90 degree angle with your upper arm next to your body and your forearm extended down.
- Now using your tricep lift your forearm until your entire arm is a straight line. Make sure to contract your tricep then lower the weight back down for your next rep.
Perform 3 sets of 15 reps.
Works: Triceps
Push-Ups
Do a traditional set of wide-armed pushups.
- Start in a plank position with your arms under your shoulder, but out a few inches wider than your shoulders.
- Bending your arms lower your body to the floor then use your chest to push your upper body back up into starting position.
Be sure to pause at the bottom before pushing yourself back up.
Perform 3 sets of 15 reps.
Works: Chest, shoulders, triceps, abs
Dumbbell Fly
- Lie down on a flat bench with dumbbell weights in each hand. Then raise the dumbells straight above your chest for your starting position.
- Next, with a slight bend in your elbows lower your arms out to your sides until you feel a slight stretch in your chest.
- Then bring your arms back up into starting position.
Perform 3 sets of 15 reps.
Works: Chest
21s or Bicep Curl
Take your biceps to the next level by performing 21s. The number 21 is the number of reps you will perform in one set. Your reps are divided into 3 segments of 7. Grab dumbbells or a barbell for this move.
- For the first 7 start with your palms facing up resting on your legs. You’ll pull your arm up from the bottom to the halfway point of a full bicep curl. Your arm will form a 90 degree angle with your hand raised to the level of your elbow. Lower down and repeat 7 times.
- The next 7 will start at the halfway point where the first 7 left off. So you’ll start with your hand at the same level of your elbow and pull your arm up to the top of a bicep curl. Your hands will come up to your shoulder. Lower back down to repeat 7 times.
- The last 7 is a traditional bicep curl. You’ll start at the bottom and pull your dumbbell up to your shoulder. Repeat this for 7 reps. Then you will have completed your 21 reps.
Complete 3 sets of 21s.
Works: Biceps
Modification: If this move is uncomfortable for you work on performing a traditional bicep curl instead.
Side Lateral Raises
- Hold a dumbbell in each hand with your palms facing your thighs.
- Raise your arms straight out from your sides until your arms are at shoulder height. Then slowly lower down and repeat.
Perform 3 sets of 15 reps.
Works: Shoulders
Dumbell Chest Press
- Find a flat bench and lie down.
- Raise your arms above your chest shoulder width apart. Rotate your wrists forward so your palms are facing away from you.
- Then lower your upper arm and bend your forearm to create a 90 degree angle (this is your starting position.)
- Next use your chest to push your dumbbells up, locking your arms out at the top. Then slowly lower your dumbbells down to starting position.
Perform 3 sets of 15 reps.
Works: Chest, shoulder, triceps
Performing these moves will help you sculpt a toned and fit upper body. They don’t only work your arms, but your back and chest too. Make sure to warm up before doing this arm workout. This will set you up to get those sleek and slender arms you desire!
Sleek & Slender Arms Workout
7 Moves to Sleek & Slender Arms
Warm Up
Do each exercise for 3 minutes. After every 60 seconds rest for 10 seconds.
Jumping Jacks - Sets: 1 Reps: 3 minutes
HIgh Kness - Sets: 1 Reps: 3 minutes
Workout
Single Arm Dumbbell Row - Sets: 3 Reps: 15
Tricep Kickbacks - Sets: 3 Reps: 15
Push Ups - Sets: 3 Reps: 15
Dumbbell Flys - Sets: 3 Reps: 15
21s - Sets: 3 Reps: 7 reps for each element (total 21)
Side Lateral Raises - Sets: 3 Reps: 15
Dumbbell Chest Press - Sets: 3 Reps: 15
Cool Down
Your usual cool down and stretching routine.
Notes
Disclaimer
Skylar Starbuck is a 22 year old college student who has a passion for leading an overall healthy lifestyle. Before going off to college Skylar had always been involved in year round athletics in school, so her personal fitness journey began her freshman year of college. She then realized that it was now up to her to take care of her physical... Read More
Camila
Great routine! thanks