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At-Home Arm Workout for Women

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This circuit training exercise will target your triceps, biceps, shoulders, and core—all in simply 10 minutes. However you’re going to pack in a ton of labor. There isn’t any real rest all through your complete routine. You will go through a collection of arm-sculpting workouts and boxing-inspired bursts to not only construct power but burn energy, too. (Need to target the remainder of your body? Tack on a 10-minute booty band workout and HIIT cardio workout afterward.)

You will want: A set of sunshine or medium dumbbells

The way it works: Do every of the moves in the video for the time indicated. Repeat this workout one or two more occasions for a 20- to 30-minute arm assault.

Flip It ‘n’ Reverse It

A. Stand with ft hip-width aside, holding a dumbbell in every hand in front of hips with palms dealing with ahead.
B. Perform a standard biceps curl, lifting palms up to shoulders. On the prime of the movement, rotate palms in order that palms face forward.
C. Decrease the dumbbells right down to hips, palms dealing with thighs.
D. Carry out a reverse curl, lifting weights up to shoulders. On the prime of the motion, rotate arms so that palms face forward.
E. Decrease dumbbells right down to return to beginning position.

Repeat for 1 minute.

Triceps 1 1/2 Overhead Extension

A. Stand with ft hip-width apart, holding a dumbbell in each hand overhead, biceps by ears. Press the weights collectively.
B. Decrease dumbbells behind head, elbows pointing toward the ceiling.
C. Carry weights midway up, until forearms and triceps type a 90-degree bend.
D. Decrease weights back down behind head, then carry weights overhead to return to starting place.

Repeat for 1 minute.


A. Stand with ft wider than shoulder-width apart, a dumbbell in each hand at shoulder degree, beneath your chin.
B. Alternating one arm at a time, shortly punch weights ahead, ensuring to not absolutely prolong the elbows. Maintain your core engaged and permit for a slight rotation within the torso with every punch.

Repeat for 20 seconds, shifting as quick as attainable.

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