arm workout

Workout Wednesday: Buff-tastic Arm Workout

Happy Hump Day! Call me Captain Obvious but it is officially tank top season. Shocker I know,  but ready or not its time to show off those arms. Here is a little arm workout that I find extremely helpful for toning arms and all you need are some 5 to 15 lb dumbbells to get the job done.


  • Use this first 15 minutes as a warm up and a way to loosen your muscles. This can include brisk walking, jump roping, jogging, etc.

Skull Crushers:

  •  Lay on a workout bench (flat/declined) or flat on your back on the floor, with your feet flat on the floor.
  • Using a barbell with the appropriate weight for yourself,  I would suggest trying 10 to 20 lbs, have your arms straight up above your shoulders.
  • Bend your arms at the elbows bringing the bar back towards your forehead and then back to the starting position.

Classic pushups:

  • Even though these are very traditional they still do the trick. Remember to keep your abs tight and booty down.

Two Point Rows:

  • Begin with your knees slightly bent and legs staggered with the right foot in front of the left.
  • Bend slightly forward at your hips keeping your back straight, place your right hand on a bench or surface that is roughly the same height as your knee.
  • Hold a 5 to 12 lb dumbbell in your left hand. Start with you left arm straight, hand below your shoulder, palm facing inward to your right leg.
  • Squeeze the weight up bringing your left hand to your rib cage and keeping your arm close to your body. Imagine there is a string connected to your elbow which is pulling it up to the sky.
  • Bring your arm straight down to the starting position.
  • Rotate your wrist so that your palm is facing back toward your left leg.
  • Lift the weight straight up imagining that the string is still connected to your elbow. Your arm will create 90 degree angle
  • Bring the weight down to the starting position. Alternate exercises between the two different forms. Then switch legs and feet putting your left leg in front, left hand on the bench and right hand holding the dumbbell.

Tricep Pushups:

  • Very similar to the classic pushups, begin in a plank position with your hands shoulder width apart. 
  • Lower your chest to the floor while keeping your elbows pointing straight back  and close to your body.
  • Push back up to the starting plank position.

Shoulder Raises:

  •  Hold 5 to 10 lb dumbbells in your hands and stand with your legs shoulder width apart. 
  • Keeping your palms down, bring your left arm straight out in front of you while you bring your right arm out to the side, making the letter ‘L’ with your arms. Be sure that your hands do not go past the height of your shoulders.
  • At the same time that you are lift your arms forward and to the side, lift up onto your toes. Be sure to keep your abs and butt tight while you do these calf raises.
  • Then bring your arms back down to your sides.
  • Switch arms and repeat the exercise, bring your left arm out to the side and your right are straight out in front of your while lifting onto your toes.

Hammer Curls:

  • Begin standing with your legs shoulder width apart while holding 5 to 15 lb dumbbells down by your side. Palms facing in.
  • Raise one dumbbell up so that your thumb meets your shoulder, keeping your elbows close to your sides. Bring the dumbbell back down to the starting position.
  • Repeat the exercise with the alternative arm.


  • End the workout strong with about 10 to 15 minutes of cardio. Maybe try the 10 minute living room cardio routine. 
  • Use the remaining 5 to 10 minutes bringing down your heart rate and cooling down.

And now you’re one step closer to tone tank top arms. Remember to always listen to your body, drink enough water and of course keep your head held high.