If you’re looking to add some new moves to your routine that will help you shape and sculpt the arms you want, look no further. With this mix of at-home and gym moves, your arms will start slimming down in no time!
#1. Jabbing (Boxing style)
Boxing position, legs apart, one foot slightly in front. Hands in fists under chin.
One hand slightly higher than other, while the other prepares to punch. Leaning forward.
Push weight into forward jab with back foot raising slightly off ground to toes, but still touching.
Make sure punch happens with palm facing downwards. Repeat and switch sides.
#2. Goblet squats
Keep medicine ball, kettlebell, or dumbbell in hands near chest. Legs wider than shoulders.
Squat low, back straight.
For higher difficulty, hold weight away from body.
#3. Dumbbell rows
Use a bench, table, chair and put one knee up. Other foot flat on floor.
Corresponding hand to knee on bench should rest on bench for support.
In other hand, hold dumbbell, starting on bench.
With dumbbell arm, leave straight, then raise so that elbow bends.
Repeat and switch sides.
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#4. Dumbbell squats and presses
Stance wide legs, holding dumbbells at shoulder-height.
Lower down straight back, bending knees.
Hold for a couple of seconds and shoot up quickly, but steadily, raising dumbbells straight overhead.
#5. Dumbbell pec fly
Flat on back, knees in air, dumbbells in each hand.
Lift dumbbells, straight arms, palms together.
Open arms, elbows bent, bringing dumbbells down.
Dumbbells straight in air.
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#6. Dumbbell step-ups
Using bench or chair, put one foot up. Dumbbells in each hand.
Push rest of body up to platform using raised foot.
Back down, switch and repeat.
#7. Dumbbell raises
Natural stance, feet slightly separated.
Hold dumbbells by sides to start, then lift one arm straight in front of chest, palm down.
Lower and switch sides.
#8. Dips with triceps
Use a bench or chair and put your back facing it.
Put palms on surface for support.
Legs out away from platform.
Use arms to lower your body down slowly.
Up and repeat.
#9. Vertical weighted side crunches
Stand and hold dumbbells in each hand at sides.
Bend and lower one arm to side, bend at torso only.
Come back up repeat and change sides.
#10. Glute kickbacks from plank pose
Get into plank position with palms or forearms for support.
Raise one leg up and back, keeping position for a couple of seconds.
Change legs and repeat.
Just these few exercises will make a big difference in your arm strength and will help you get the shape you’re after!
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