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Arm Sculpt

10 min 30 sec12 movesGet Bigger
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Circuit 1

  • Wrist Circles

    Wrist Circles

    60s

    How to do it
    1. Extend your arms in front of you and make a loose fist with each hand.
    2. Slowly rotate both wrists in wide circles.
    3. Keep your forearms still so the motion comes from the wrists.
    4. After half the time, reverse the direction.
    5. Keep the circles smooth and controlled.

Circuit 2

2 rounds
  • Bicep Curls

    Bicep Curls

    45s

    How to do it
    1. Stand tall holding a dumbbell in each hand at your sides, palms facing forward.
    2. Keep your elbows pinned close to your ribs.
    3. Curl the dumbbells up toward your shoulders.
    4. Squeeze your biceps at the top of the curl.
    5. Lower the dumbbells slowly until your arms are straight.
  • Hammer Curls

    Hammer Curls

    45s

    How to do it
    1. Stand tall with a dumbbell in each hand at your sides, palms facing in toward your body.
    2. Keep your elbows pinned close to your ribs.
    3. Curl the dumbbells up while keeping your palms facing each other.
    4. Squeeze at the top with your thumbs pointing up.
    5. Lower the dumbbells slowly until your arms are straight.
  • Tricep Dips

    Tricep Dips

    45s

    How to do it
    1. Support yourself on the dip bars with your arms straight and your shoulders down away from your ears.
    2. Keep your torso tall and your elbows pointing back.
    3. Bend your elbows to lower your body down.
    4. Lower until your upper arms are roughly level with the floor.
    5. Press through your palms to push back up to straight arms.
  • Overhead Tricep Extensions

    Overhead Tricep Extensions

    45s

    How to do it
    1. Stand tall holding one dumbbell with both hands, extended straight overhead.
    2. Keep your upper arms close to your head and pointing up.
    3. Bend your elbows to lower the dumbbell behind your head.
    4. Lower until you feel a stretch along the back of your arms.
    5. Press the dumbbell back up until your arms are straight.
  • Push-Ups

    Push-Ups

    45s / 30s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.

Circuit 3

  • Arm & Shoulder Stretch

    Arm & Shoulder Stretch

    60s

    How to do it
    1. Stand tall with your feet shoulder-width apart.
    2. Bring one arm straight across the front of your chest.
    3. Use the opposite hand to gently draw the arm closer to your body.
    4. Keep your shoulders down and relaxed as you feel the stretch.
    5. Hold, then switch sides.