Rocking a Halloween costume that bares your arms? Spend some time shaping and toning your upper body before putting on that festive frock. Incorporate a few rounds of this quick arm-toning circuit into your regular workout routine for results you'll feel in just a few weeks. Grab a pair of five- to eight-pound dumbbells, and get ready to feel the burn big time.
Shaping up your shoulders and upper back gives your whole physique a long and lean look. Let this balance-challenging move help you get there. If you find it's too hard to keep good form while balancing, stand with feet hip distance apart.
Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
Do 10 reps, then switch legs lifting the left leg up, and stand on the right foot for another 10 reps to complete the set.
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2Bicep Curl and Overhead Press
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This easy-to-follow exercise builds up biceps and shapes shoulders.
Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
Perform 10 to 12 reps.
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3Pilates Boxer
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Your entire arm will feel the burn (especially your triceps) with this move.
Stand with your feet hip distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with the pelvis and head forming one long line.
As you exhale, simultaneously extend your right arm straight out in front of you and the left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
With control, return to the starting position and repeat on the other side. This completes one rep.
Do 10 to 12 reps on each arm.
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4Skull Crushers
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Bats may be a part of the Halloween festivities, but don't let underarm bat wings get in the way of you feeling confident in your costume. Hit the floor to tone those triceps.
Grab a set of dumbbells, and start by lying on your back with the knees bent.
With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
Lift your arms back to starting position. This is one rep.
Perform 10 to 12 reps.
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5Lying Chest Fly
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Let this lazy-girl-approved move give your chest a little lift.
Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
Perform 10 to 12 reps.
Complete this quick circuit two to three times for a quick and effective arm workout, or add them to your regular routine!
