When it comes to solo workouts, many women tend to focus on working their legs and core but forget all about their upper body. However, if you're going for that allover toned look (and well, aren't we all?), it's time to stop ignoring your arms! Expert trainer and KIND spokesperson [1] Jennifer Cohen created a fun and effective arm workout using moves from her new book Strong Is the New Skinny [2] to help you build strength and sculpt the defined arms you're pining after. Repeat this seven-move circuit three times for a complete arm workout.
Exercise One: Staggered Push-Ups
- Start in a regular push-up position, but stagger your hands, so one is forward in front of your shoulder and the other is in the usual position.
- Do 10 reps this way, and then switch your hand positions for an additional 10 reps.
Exercise Two: Reverse Dumbbell Press
- Lie on a medicine ball with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand with an underhand grip (your palms should be facing you), bend your elbows at a 90-degree angle, and bring the weights just above your chest with your arms straightened but not locked.
- Then slowly bend your elbows, lowering the dumbbells down and to your sides until your elbows form a 90-degree angle (keep your elbows in line with your shoulders). Raise the weights to the starting position. Repeat for 15 reps.
Exercise Three: One-Armed Tricep Dips
- Stand with your back to a sturdy bench or chair, and bend your knees as if you were going to sit down, but don’t! Instead, place your palms on the front edge of the seat about shoulder width apart. Position your feet in front of you, so your body weight is resting on your arms.
- Extend your right arm and left leg in front of you, and bend your left arm, slowly lowering your body until your elbow is bent at a 90-degree angle and your upper arms are parallel to the floor.
- Your hips should drop straight down toward the ground, staying as close to the seat as possible. Hold the dip for a second, then exhale and straighten your arm back to the starting position.
- Repeat 10 times, then switch the arm and leg extended, and repeat 10 more times.
(Note: Do not lower your body too far down or lean forward as this can overstress your shoulders. If this feels like too much, stick with traditional tricep dips.)
Exercise Four: Ballet Arms
- Stand with your feet together, and hold a light dumbbell in each hand. Start with both arms up above your head, your arms slightly bent at the elbows and your palms facing each other.
- Keep your core engaged, and lower your right arm halfway down to the side to shoulder height. Your arm should remain in the same slightly bent elbow position.
- Raise your arm back up, and repeat on the left side. Keep alternating arms, and complete 20 reps total.
Exercise Five: Alternating Big Row
- With your feet hip width apart, hinge forward from your waist, so your torso is leaning over slightly (no more than a 45-degree angle from a standing position). Your knees should be slightly bent.
- Hold a dumbbell in each hand, your palms facing in toward your body. From here, bend your right elbow, and pull your right dumbbell up and back toward your spine, driving from your elbow and keeping it tight against the right side of your body. At the top of the move, the dumbbell will be next to your rib cage.
- Lower your right arm back to the starting position, then repeat on the left side. Continue this pattern for 20 reps, alternating arms as you work.
Exercise Six: Bicep-Shoulder Combos
- Stand with your feet shoulder width apart, and hold a dumbbell in each hand. The right dumbbell should extend down at your side. Your left arm should be extended up from your shoulder and bent at the elbow at a 90-degree angle, so your dumbbell is next to your head.
- With your right hand, curl your dumbbell up and in toward your shoulder. At the same time, press your left dumbbell up over your head until your arm is fully extended.
- Continue to do bicep curls on your right side while doing an overhead shoulder press on your left for 10 reps.
- After completing your reps on one side, perform 10 reps on the other.
Exercise Seven: Upright Rows
- Start in a plié position with your feet in a wide stance (slightly more than shoulder width apart) and your toes pointed out toward the corners of the room. Your knees should be bent slightly, but not to a full 90-degree angle.
- Hold a dumbbell in each hand with your arms extended in front of you and your palms facing in toward your body. From this position, raise your weights up along the front of your body toward your chest, letting your elbows stick out at your sides (and keeping your shoulders back and down and your chest lifted) as you bring the weights to shoulder level.
- Lower your dumbbells back to the starting position, and repeat for 10 reps.
Start again from exercise one, and repeat this circuit three times for a complete workout.