6 Effective Exercises for Hollywood-esque Sexy Arms

January 25, 2015

6 Effective Exercises for Hollywood-esque Sexy Arms

What’s the secret to sexy, toned arms?

It’s not following the mundane Cosmo-style magazine workouts that make you do silly arm circles for 5 million reps until it burns. It’s not some crazy miracle pill that magically sheds the extra fat off of those “wings” that so many of us women despise. And sadly, they also don’t come from prayer (but wouldn’t that be cool?). Sexy arms come from lifting weights. That’s all there is to it.

Also, for those not fortunate enough to own an entire home gym and the only “workout” equipment you have is, well, one single dumbbell, I got you covered. OR if your gym doesn’t like to put the weights back and you can only find one dumbbell of the weight you desire (SO ANNOYING), keep reading…

This is the ONE DUMBBELL to TONED ARMS workout– complete with instructions on HOW to perform the exercises. The whole arm workout should take no longer than 30-40 minutes, TOPS. Trust me, you’ll be feeling it later.

Tricep Kickbacks: 4 sets | 12 repetitions, each arm

  1. Hold the DB with a neutral grip, palms facing torso
  2. Keep back straight, slight bend in the knees and bent forward at the waist
  3. Keeping your arms close to your body, bend at the elbow in a 90 degree angle
  4. While keeping upper arms stationary, use your tricep muscle to lift the weight until your arm is fully extended
  5. Come back to starting position
  6. Repeat for prescribed amounts of reps, switch arms and repeat

Front Raises: 4 sets | 10 repetitions, each arm

  1. Hold the DB with a neutral grip, palms facing torso
  2. Stand upright with a straight back, knees slightly bent
  3. Keeping the arm mostly straight, slight bend in the elbow, raise arm to the front to about shoulder height
  4. Bring arm down, slowly and controlled, repeat for prescribed amount of reps, and switch arms and repeat

Lateral Raises (Flyes): 4 sets | 10 repetitions, each arm

  1. Hold the DB to your side, palms facing torso
  2. Stand upright with a straight back, knees slightly bent
  3. Keeping the arm mostly straight, slight bend in the elbow (about a 120 degree angle), raise arm to the side to about shoulder height
  4. Bring arm down, slowly and controlled, repeat for prescribed amount of reps, and switch arms and repeat

Single Arm Shoulder Press: 3 sets | 10 repetitions, each arm

  1. Standing upright with a straight back, knees slightly bent
  2. Bring arm up to your side, in an almost flexing position, elbow bent to a 90 degree angle
  3. Extend arm upward to push the DB up to an almost straight arm position. Bring back to 90 degree angle after each rep.
  4. Do NOT drop arms down until entire set (for that arm) is complete
  5. Switch arms and repeat

Concentration Bicep Curls: 3 sets | 12 reps, each arm

  1. Sit on a bench or chair, bent over slightly, elbow resting on top of knee/lower quad region holding DB in hand
  2. Really concentrating the bicep, curl arm upward while keeping elbow stationary
  3. Repeat for prescribed reps and switch arms to complete all sets

Overhead Extension: 4 sets | 10 reps

  1. Standing upright, straight back, knees slightly bent
  2. Holding the DB with both hands, grip tightly and hold DB above head
  3. At the elbow, bend arms backward bringing the DB behind your head, then extend DB back up above head using your triceps
  4. Repeat for prescribed amount of reps/sets

Really focus on the mind-muscle connection. That’s when you get the most out of your workouts. This workout should make your triceps, biceps, and shoulders (in my opinion, the holy grail of upper body muscles…aka “glamour muscles”) really feel it. Use a weight that’s challenging but not too challenging.

Lastly, turn up some music, stop reading, and GO GET THEM SEXY ARMS!




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