Shoulder, chest, glutes… and you can’t forget those biceps. When embarking on our fitness journey, there’s no greater flex than toned, sculpted arms that would have Michelle Obama checking for your routine.
It’s safe to say that no workout is complete without hitting your upper body and giving your triceps and biceps a thorough burn. There’s a wide variety of moves to pick from that will deliver the gains you’re putting in the work to achieve. And while it’s often overlooked by thoughts of getting too “bulky,” the right upper-body workouts can shape your overall physique in a way that gives “bawdy” from every angle.
In other words: don’t sleep on arm day.
In fact, this is your sign to have more fun with your upper body days by incorporating new workouts into your routine that can make you feel stronger and build muscle over time. Who says arm day has to only consist of push-ups and bicep curls? Go ahead and mix things up. We’ve put together the best arm-sculpting workouts that you can add to your routine at every stage of your journey.
The Best Arm-Sculpting Workouts Under 3 Minutes
Commit to 10-12 reps each for 3-4 rounds, and not only will your upper body thank you, but you'll be amazed at the results.
DUMBELL BENT-OVER ROW
@_liciaaaa8 Stop what your doing! Did you workout today? #glorilla #tomorrowcardi #fyp #blackgirlsworkout #nike #workoutmotivation #bodypositivity #fitnessfreak #locsoftiktok #tanset #condos #nbapreseason #blackfitnesswomen #munch #cardi
- Stand with your feet shoulder-width apart, holding dumbbells in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the ground.
- Engage your back muscles and pull the dumbbells up towards your torso, squeezing your shoulder blades together.
- Lower the dumbbells back down in a controlled manner, fully extending your arms. This completes one rep.
CACTUS ARMS
@inflowwithalli PAUSE! 3 min arms. #pilatesarms
- Start by standing with your arms extended out to the sides, bending your elbows at a 90-degree angle with palms facing outward.
- From this position, slowly exhale and lower your elbows towards your chest, keeping your shoulders relaxed.
- Inhale as you bring your elbows back up to the starting position, and repeat.
BARBELL BICEP CURL
@moiya.angelle Muscles really are fun ! All I want to do is strong girl stuff 😆😆 #muscles #musclemommy #girlmuscle #fitgirksoftiktok #fitgirltok #fitnessfreak #biceps #bicepscurls #barbellcurl #gymtok #stronggirl #fitgoals #blackgirlmagic #blackgirltiktok
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, palms facing up.
- Keeping your upper arms stationary, curl the barbell upward towards your shoulders by flexing your elbows.
- Gradually lower the barbell back to the starting position while maintaining control.
SKULL CRUSHER
@temilfitness Since i staryed taking teaining upperbody serious, i haven’t stopped flexing #weightloss #weightlosscheck #beforeandafter #upperbodyworkout #fitness #blackfitnesswomen #fyp
- Lie on a bench with a barbell or dumbbells held directly above your chest.
- With a slight bend in your elbows, lower the weight towards your forehead by flexing your elbows.
- Extend your arms back up to the starting position, fully engaging your triceps.
TRICEPS KICKBACK
@rhandeezlifts #tricepkickbacks #christianfitness #musclemommy #womenwholift #gymtips #fyp #foryou
- Stand with one foot in front of the other, holding a dumbbell in each hand with your palm facing your body.
- Bend your upper body forward at the waist, keeping your back straight and extending your arm fully behind you, straightening your elbow while keeping it close to your body.
- Slowly bring the dumbbell back to the starting position, and repeat.
RENEGADE ROW
@getfitwithqueen The exercise of the day is Renegade Rows! Activate your core and back muscles with this full body exercise! #fitnessfriday #exerciseoftheday #fitnesstips #fitnessroutine #womeninsports #femalecoach #getfitwithme #abchallange #blackownedbusiness
- Start in a high plank position with your hands gripping dumbbells and arms fully extended.
- Pull one dumbbell towards your chest while keeping your core engaged and hips stable.
- Lower the dumbbell back down and repeat the pull with the other arm. Alternate sides for each repetition.
OVERHEAD TRICEPS EXTENSION
@dahotellabi How do you start your arm day? Let’s target the Triceps at @planetfitness 💪 #triceps #upperbodyworkouts #blackgirltiktok #fitgorl #kyfitgorl #contentcreator #fitnessset #armday #armstrength
- Start by holding a dumbbell with both hands positioned in the back of your head.
- Raise the dumbbell above your head, and extend your arms fully.
- Keeping your upper arms close to your head, slowly lower the dumbbell behind your head by bending your elbows.
- Return to the starting position by extending your arms back up overhead. Repeat for desired repetitions.
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Feature image by Vladimir Vladmirov /Getty Images
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