Want Wonder Woman-esque Arms?

It’s a common misconception...

That having toned arms like Gal Gadot or Jennifer Garner requires a gym full of expensive, bulky equipment. 

But in reality, all you need to sculpt & tone your arms are a pair of dumbbells, hard work and 15 minutes of your day!

Just having a dumbbell that’s not too heavy (not too light either!) makes it possible to give all your arms muscles a great workout from pretty much anywhere... 

Be at the break room during lunch, or the comfort of your own bed room. (No push ups, we promise!)

If you’re thinking...

Isn’t doing your weekly cardio enough?

No it isn't!

Cardio alone isn’t enough to tone those arms and chase the flab away. You need to build some muscle if you really want those arms to pop!

So, crank out the below arm toning exercises two to three times a week for maximum strengthening and toning:

Time: 15 minutes

Equipment: dumbbells

Good for: Trimming flabby arms

Instructions: For a full arm workout, perform 12 reps of each, then continue to the next move. When you finish all six moves, rest for 60 seconds, then repeat three more times for a total of four rounds.

Bicep Curls

 

• Start standing with feet hip-width apart holding a pair of dumbbells at sides.
  Palms should be facing forward with back straight and chest upright. 
• Without moving upper arms, bend elbows and bring weights up toward shoulders. 
• Slowly lower the dumbbells back to starting position with control. That's one rep. 
• Complete 12 reps then continue to your next exercise. 

 

Hammer Curls

 

• Hold a pair of dumbbells at your sides, palms facing toward the side of your body, and keep your back straight and chest up. 
• Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. 
• Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.
• Complete 12 reps then continue to your next exercise.

 

 

Triceps Kickback

 

• Start standing with feet two-fists-width apart with knees bent. 
• Lean forward slightly, with a dumbbell in each hand and elbows at 90-degrees by sides. 
• Press dumbbells back and up, and as you straighten arms, squeeze triceps. Return to start. That's one rep.
• Complete 12 reps then continue to your next exercise.

 

Overhead Tricep Extension

 

• Start standing, gripping one dumbbell with both hands, and lift the weight overhead, arms straight, feet hip-width apart. 
• Keeping upper arms by your ears and hands at the top of the bar, bend elbows to lower the weights slowly behind your head. 
• Pause, then straighten arms, returning to start. That's one rep.
• Complete 12 reps then continue to your next exercise.

 

 

Rear Delt Fly

• Start standing with feet hip-width apart and knees slightly bent. 
• Hinge at the hips and let arms hang straight down from shoulders, palms facing your body, holding a pair of dumbbells. 
• Raise both arms out to the sides with elbows slightly bent and squeeze shoulder blades together. 
• Return to start. That's one rep. 
• Complete 12 reps then continue to your next exercise. 

 

Dumbbell Floor Press

 

• Lie on your back with knees bent and feet placed flat on the ground, about a foot from butt. 
• Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other. This is your start position. 
• With control, bend arms and lower them to sides until triceps touch the floor (dumbbells will still be raised over wrists). Elbows should form a 45-degree angle with the body. 
• Slowly reverse the movement and return to start. That's one rep. 
• Complete 12 reps then continue to your next exercise.

 

P.S. And you’re done! Just remember to repeat this whole workout 2 to 3 times a week for maximum effect.

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