Workout Plans : Here’s How To Work Out Your Arms In Three Minutes Flat…

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Beginner: Arm Circle

What You’ll Need: A pair of 3-pound dumbbells

Targets: Shoulders, back, triceps, biceps

  • Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
  • Keeping shoulders down, do 20 small backward circles.
  • Switch directions; do 20 forward circles.

JAY SULLIVAN

Beginner: Shoulder Press

Targets: Shoulders, triceps

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand.
  • Bend elbows, bringing hands to shoulders, palms facing forward.
  • Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.
  • Do 20 reps.

JAY SULLIVAN

Beginner: Triceps Push-Back

Targets: Triceps

  • Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back.
  • Lift arms straight back about 2 feet behind you; return to sides.
  • Do 20 reps.