For my readers in Vancouver who are tired of all the rain, it may not feel like it but trust me tank top season is coming soon. I often get asked about how to get some definition around the arms so that the person looks great in the tank top.
I recommend you do this workout 2-3 times a week, with 12-15 slow reps. Give yourself at least a day break to let your muscles rest. And always always drink lots of water.
All you need is a pair of 3-5 pound dumbbells which you can buy at any department store.
1. Row with tricep kick back - stand with your feet hip-width apart, holding two dumbbells in the right hand. Step back with right leg, bending knees slightly, and hinge forward at the hips. Bring the weight to your your ribs and then extend so you are working your back and triceps at the same time. Do 12-15 on the same side and then switch.
2. One legged fly - holding a dumbbell in each hand stand on right leg, left leg lifted a few inches behind you. Lean forward at your hips and lift arms directly out to the sides as you raise your left leg and lean forward until body is almost parallel to the floor. Return to start, complete 12-15 reps on the same leg and then switch.
3. Squat with twist - holding a dumbbell in each hand, stand with your feet shoulder width apart. Squat and bring weights together in front of your chest and elbows out to the sides. As you rise, pivot on right toe turning to left and pressing weights diagonally overhead. Return to squat position. Switch sides. Do 24-30 reps, alternating sides.
4. Floating bicep curls - stand with your feet hip width apart; knees slightly bent; hold a dumbbell in each hand; arms in front of thighs; palms forward. Lift your arms straight up to chest level in front of you. Without moving your elbows, curl your right hand to right shoulder and then repeat with your left arm. Do 24-30 curls, alternating sides.
5. Push ups on toes - lie chest-down with your hands at shoulder level; palms flat on the floor and slightly more than shoulder-width apart; feet together and parallel to each other. Keep your legs straight and look forward as you lift up from the ground. Exhale and straighten your arms, pause at the top and then slowly lower. This is one of my favourite exercises.
This workout is guaranteed to get your arms tank top ready.
Have a great arm workout!
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