POPSUGAR Celebrity

The Very Best Arm Workout For Beginners

Aug 16 2016 - 4:05am

If your gym routine is new to you, it's natural to feel hesitant about heading to the weight room. From weight loss to toning up, there are many reasons why weight training deserves to be a part of your life, but it can be a little nerve-racking if you're not sure where to start. Luckily, POPSUGAR Fitness host and personal trainer Anna Renderer [1] has taken all that anxiety out of the equation with an easy-to-follow dumbbell circuit workout that's designed with the beginner in mind.

Anna says that doing two moves back to back is a great way to feel the burn, and this workout does just that. Perform the first move in the circuit 10 times to complete a set, then the second move 10 times to complete a set. Switch back and forth until you've completed three sets of each. Then, do the same for the second and third circuits.

Circuit 1, Move 1: Lying Chest Fly

Work your pecs to give your chest a little lift while toning your lower abs.

Use five- to eight-pound dumbbells.

Circuit 1, Move 2: Lying Triceps Extension

Strengthen the backs of your arms and get ready for tank-top season with this effective triceps move.

Use five- to eight-pound dumbbells.

Circuit 2, Move 1: Squat, Curl, and Press

Moving from a squat to an overhead press gets the heart rate going while working your butt and legs.

Use eight- to 10-pound dumbbells.

Circuit 2, Move 2: Bent-Over Row

This move makes for shapely shoulders and a powerful back. Stand up, pick up your dumbbells again, and follow these steps.

Use 10- to 15-pound dumbbells.

Circuit 3, Move 1: Reverse Fly

Strengthen your upper back and stand tall with the Reverse Fly.

Use five-pound dumbbells.

Circuit 3, Move 2: Lateral Raises

Target your shoulders and upper back with this easy-to-follow move.

Use five-pound dumbbells.

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