Mini Summer Arms Workout

With summer just around the corner many of us start to think about how we will look in our hot-weather wardrobe and for many of us the look of our arms can be a source of frustration. Strong “toned’ arms not only look great but they are great for carrying large bags of ice and picnic baskets!

You will need some resistance, grab a band, large water bottles or some dumbbells. Resistance bands are a great versatile alternative to dumbbells to use at home if you don’t have the budget for weights, they are affordable and available at most sports stores.

Tricep Extensions

I prefer this exercise to the old favorite chair tricep dip, i find it more effective as it isolates the arms (you can’t help yourself with your legs) and it puts less stress on the elbow, wrist and shoulder joints.

Stand with your feet parallel and hip distance apart. Tighten your tummy and keep your shoulders down and your shoulder blades retracted. Raise your arms straight above your head keeping your upper arms close to your ears. Slowly lower the resistance behind your head, bending at the elbow. Straighten your arms to complete the repetition. You will perform 3 sets of this exercise, each set contains 15 repetitions. This means you will do a total of 45 of these lifts.

(the video shows my arms bouncing at the top, this is where the video is looped, don't do this!)

Bicep Curls

Again use your chosen resistance, The set up is similar to the first exercise. Feet hip distance apart, tight core, shoulders back.

Your arms are down by your sides, palms facing forwards holding your weights/bands. Bending at the elbows, bring the weight up towards your shoulders and then back to the starting position. This is one repetition (rep). Again you will be doing 3 sets of 15 reps with a 30 second break between each set.


The set-up here is the same again. Check your feet, tummy and shoulders. Starting again with your arms by your sides, rotate your palms towards your body holding your weights. Raise your straight arms to shoulder height (no higher), 45 degrees from your midline, and slowly return your arms to your starting position. Same repetitions, sets and rests as before.

Do these exercises two to three times a week, always giving your muscles plenty of time to recover and make sure you eat plenty of protein!

**None of the exercises mentioned on my blog should be performed or otherwise used without clearance from your physician or health care provider. If you have pre-existing physical health conditions, it is not advised that you participate. If you choose to perform these exercises, you do so of your own free will and accord. These exercises are designed to challenge you and carry an inherent risk of injury.

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