5 Exercises For Toned Summer Arms

Getting started

The absolute hardest part of working out is putting on your tennis shoes and getting out the door. My dad has always told me that. He works out seven days a week and I am sure there are days he dreads it. But there has never been a day that when I finish up a workout, that I regret it. I always finish up feeling so much better than when I started. Working out and exercise is therapy to me. It is a time that I get to challenge myself, clear my mind, push myself, and better myself. If you are brand new to exercise, start small. If you start small and add a little more each day, you will be amazed at how far you will go within a few months. As always, I am here for you every step of the way!! As always, I am not a personal trainer. These are just some exercises that worked for me.

Arms used to be my absolute LEAST FAVORITE body part to work out!!! I DREADED IT WITH ALL MY HEART!!! Until I started seeing some major results. It most definitely didn’t happen overnight. It took months and months of hard work, but the results did come. I kept plugging away and slowly but surely my baby muscles began to show. These are my five favorite arm workouts to get you all started.

the exercises

Dumbbell lateral raises/side extensions– These are great for building some well rounded shoulders (deltoid) muscles and who doesn’t want those in some summer tank tops? I have always been so self conscious of myself in tank tops. NOT THIS YEAR!! I really like doing these with 8-10 pound dumbbells and doing more reps. I will usually do 15 reps and do 3-4 sets of these.

Upright rows– These are also great for some nicely shaped shoulders and also works the biceps. I like to go lighter on the weight with these as well and do more reps (like 15 reps) and do 3-4 sets. These are a great exercise that once you are more experienced you can even do these with a barbell.

Overhead press– There are many variations of these and sometimes I do these seated, but since I was at a park I did them standing. These are such an all around good exercise for biceps, triceps, deltoids, and the core. Watching my video back, I need to work on keeping my core more stable (there is always so much room for improvement and I always have things to work on). I like to look at myself in a mirror or have someone video me so I can watch my form. It is very helpful to make changes and prevent injury. I would stick with 15 reps for 3-4 sets of these. If you are just starting, definitely start with lower weight and go slow. You can always increase.

One arm dumbbell row– THESE ARE FABULOUS!!!! The key to these is to really let your arm hang down and extend in between reps. Then pull it up, just like you are starting a lawn mower. Ya know that annoying bra line fat?? Yep, you know what I mean. This has helped mine tremendously. After losing 180 pounds, you can bet your bottom dollar this girl has some extra skin around the bra line area. And I am not going under the knife anytime soon. I am too busy and I got things to do. Ain’t nobody got time for plastic surgery. I love these and I typically use 12-15 pounds dumbbells. I do 15 reps on each side and I do 3 sets on each side. Make sure you alternate sides to give each side a break. It is important to give the muscles a break in between sets.

Overhead tricep extension– OMG! THE BEST EXERCISE EVER FOR THOSE FLABBY BYE BYE ARMS! The ones that jiggle when you wave bye to someone. It can take some time to get the form right on this one. Also, you should be sore after doing these! In the video I said “I don’t want you to be sore!” I just don’t want you to be unable to lift your arms!!! These ones will creep up on you. I use 15 pound weights since I am using both hands to lift these and I usually do 15 reps for 3 sets. I am obsessed with this exercise. Here are some pictures of this exercise in motion.

So there you have it! Some arm exercises to get you girls started to summer arms!!! Please let me know what some of your favorite arm exercises are. Below I am going to include the link to the weight set that I use. Also a link to a video I made to explain the weights and how you put them together. They are awesome and where in the world can you buy 40 pounds of weights that ship free with Amazon Prime.

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the weights

Here is the exact weight set that I have from Amazon. Let me tell you, it is worth every penny. I love that it saves so much space. It is buildable and you can customize the weight based on what you are comfortable with and what exercises you are doing. Below is a link to a video of me putting the weights together and taking them apart.

https://foodfitnessandbeauty.com/wp-content/uploads/f6u3XhIiTsKZUv1rlGN3A.mov

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Love and hugs, Maddie xoxo