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Arm Toning Upper Body Workout for Women

HEY GIRL! This arm circuit is great for building the upper body/arm muscles! HELLO TANK TOP SEASON! 🖐 The exercise moves are meant to be performed circuit style 4x12, meaning you do each move for 12 reps and quickly move on to the next move listed. Take 60 seconds rest after completing one full set of all 7 exercises. Then perform them all again for a total of 4 rounds.

This type of strength training is a major time-saver and keeps the intensity high for some major fat burning and efficiency.


  • Dumbbells

  • Floor/yoga mat (optional)

  • Resistance Band

THE WORKOUT: Repeat the circuit below 4x’s through

12 reps per move

  1. Full range push ups

  2. Preacher curls

  3. Banded tricep pull downs (R + L)

  4. Upright row

  5. Bicep curl in to hammer curl

  6. Single arm tricep extension

  7. Side plank @ 40 seconds (R+L)

INSTRUCTIONS: Full range push ups:

  • Keep your shoulders, spine, and hips in a straight line.

  • Lengthen your spine to keep your back straight.

  • Make sure your hips don't sag down or point upward.

  • Look at a spot on the floor ahead of you as you keep your neck neutral.

  • Engage your core and gluteal muscles when you do the exercise.

Squatting Preacher curls:

  • Squat down so your hamstrings are touching your calves.

  • Keep your chest upright, with a strong flat back.

  • Position yourself with elbows just on the inside of your knees

  • Bend your elbows to contract your biceps, curling the dumbbells to your shoulders.

  • Under control, slowly reverse the movement and repeat.

Banded tricep pull downs (R + L):

  • Place a resistance band around left wrist holding at your left shoulder.

  • Grab the other end of resistance band with right hand (palm facing down) just below chest height.

  • Keeping your elbows tight into your side and drive your right hand down towards your waist.

  • Hold for a second and then bring your hand back up to just below chest height.

  • Repeat for both arms.

Upright row:

  • Stand upright with your feet shoulder width apart.

  • Grasp the dumbbells so that your palms are facing inward, your arms fully extended, elbows slightly bent. This is your starting position.

  • Keeping the dumbbells close to your body, exhale as you raise them straight up until they are just under your chin.

  • Hold for a moment and then inhale as you reverse the motion back to the starting position.

Bicep curl in to hammer curl:

  • Standing tall with your feet about hip-width apart.

  • Keep your abdominal muscles engaged.

  • Hold one dumbbell in each hand.

  • Let your arms relax down at the sides of your body with palms facing forward.

  • Bend at the elbow and lift the weights so that the dumbbells approach your shoulders.

  • Lower the weights to the starting position.

  • Turn palms to face inward.

  • Curl the dumbbells as close to your shoulders as you can.

  • Lower the weights to the starting position & repeat.

Single arm tricep extension:

  • Hold a dumbbell in one hand directly behind your head.

  • Keep elbow bent and pointed towards the ceiling.

  • Extend through your elbow until your arm is straight and the dumbbell is directly above you. Lower your arm back to starting position and repeat.

Side plank @ 40 seconds (R+L):

  1. Lie on your side, legs extended and stacked from hip to feet.

  2. The elbow of your arm is directly under your shoulder.

  3. Ensure your head is directly in line with your spine.

  4. Your other arm can be aligned along the side of your body.

  5. Engage your abdominal muscles, drawing your navel toward your spine.

  6. Lift your hips and knees from the mat & hold for 40 seconds.


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