11 Quick Moves for Sexy Arms

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In your attempt to sculpt your arms and shoulders we offer these exercises, designed by CosmoBody certified trainer Astrid McGuire. You need a set of 2- to 3-pound dumbbells, and do 20 to 30 reps of each move below in quick succession. The entire sequence should be repeated two to three times and the results will be seen quickly in burning your back, chest, and legs.

  1. Jumping Jacks With Overhead Dumbbell Press:

Instructions:

–           Starting position – Hold a dumbbell in each hand, and stand with your feet together.

–           Raise the dumbbells just above your shoulders with your palms facing forward.

–           Jump your feet apart as you simultaneously extend your arms straight up into a V shape.

–           Return to the starting position to complete one rep.

What it targets: Your shoulders, back, and legs.

  1. Biceps Curl:

Instructions:

–           Starting position – Holding a dumbbell in each hand, stand with your feet together and your palms facing forward.

–           Keep your elbows close to your sides and engaging your biceps to curl the weights straight up in toward your shoulders.

–           Release movement to the starting position with control to complete one rep.

What it targets: Your biceps.

  1. Speed Bags:

Instructions:

–           Starting position – Holding a dumbbell in each hand, stand with your knees soft and feet together.

–           Raise the weights up to chest height with your elbows out to the sides and fists facing forward.

–           Alternate punching straight forward with your right hand than your left hand.

–           After each punch, circle your fist in toward your body to round up for the next punch.

–           While punching, hop from one foot to the other.

–           Alternate feet and punching arm.

What it targets: Your shoulders, arms and legs.

  1. Outward Curl:

Instructions:

–           Starting position – stand with your feet together, knees soft, holding a dumbbell in each hand, with your palms facing outward.

–           Curling the weights out to the sides and in toward your shoulders and keep your elbows close to your body,

–           Return with control to the starting position, to complete one rep.

What it targets: Your biceps.

  1. Ins-and-Outs with Weights:

Instructions:

–           Starting position – Hold a dumbbell in each hand out to your sides with your elbows bent about 90 degrees and palms facing up, and your feet together.

–           Keep weights at the same position, jump your feet apart to a wide stance.

–           Jumping your feet back together return to the starting position, to complete one rep.

What it targets: Your biceps and legs.

  1. Alternating Kickbacks:

Instructions:

–           Starting position – Keeping your arms near your sides, hold a dumbbell in each hand with your palms facing each other.

–           Bend both elbows to bring the dumbbells in toward your shoulders.

–           Raise your right foot off the ground and take a large step diagonally behind your left leg.

–           Stepping backwards, extend your elbows and drive both dumbbells straight back behind you.

–           Curling dumbbells back up to your shoulders, bring both feet together and return to the starting position.

–           Repeat on the opposite side to complete one rep.

What it targets: Your butt, biceps, thighs, and triceps.

  1. Arm Swings:

Instructions:

–           Starting position – Standing with your feet together and knees slightly bent, hold a dumbbell in each hand with your palms facing each other and elbows locked.

–           Bending forward about 45 degrees, swing your left arm straight up in front of you and your right arm straight up behind you maximizing the distance between the dumbbells.

–           Return your arms to starting position to complete one rep.

What it targets: Your shoulders, back, chest, and triceps.

  1. Reverse Fly:

Instructions:

–           Starting position – Standing with your feet together and knees slightly bent, hold a dumbbell in each hand with your palms facing each other,

–           Bend forward about 45 degrees, hang your arms straight down.

–           Engaging your core as you extend both arms straight out to the sides, maximize the distance between the dumbbells.

–           With control, return to the starting position, completing one rep.

What it targets: Your chest and back.

  1. Forward Lunge With Angled Curl:

Instructions:

–           Starting position – Standing with your feet together, hold a dumbbell in each hand, with your palms facing outward.

–           Keeping your shoulders stacked over your hips and your right knee over your right ankle, take a large step forward with your right foot and lower into a lunge.

–           Sinking down, curl the weights out to the sides and in toward your shoulders.

–           Come back up to a standing position.

–           Repeat on the opposite side to complete one rep.

What it targets: Your biceps, thighs and butt.

  1. Overhead Triceps Pulses:

Instructions:

–           Starting position – standing with your feet together, a dumbbell in each hand with the palms facing each other.

–           Raise your right foot off the ground and take a large step diagonally behind your left leg.

–           Pressing the dumbbells together bring them up over your head with your elbows bent about 90 degrees

–           Keep your shoulders directly over your hips, both knees bent while you simultaneously lower your body

–           Push up through your left heel and right toes to raise your body and the weights up a few inches. That’s one rep.

–           Repeat on another side

What it targets: Your triceps, thighs and butt.

  1. Upright Row with Overhead Dumbbell Press:

Instructions:

–           Starting position – stand with your legs slightly wider than hips-width apart, your knees soft holding a dumbbell in each hand, hung down in front of your thighs with your palms facing the body.

–           Drive your elbows out to the sides until your upper arms are parallel to the ground.

–           Raise the dumbbells straight up until your palms are facing forward.

–           Press the dumbbells straight up to the sky.

–           Return to the starting position. That’s one rep.

What it targets: Your back, shoulders and chest.

Source: www.cosmopolitan.com