21 day arm challenge before and after
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30-day arm challenge before and after
How to tone upper arms in 2 weeks!
Celeb Trainer Tracy Anderson Swears By These 9 Simple Moves to Build Stronger Arms
Arm Circles
What it works: Shoulders, back, triceps, biceps
A. Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
B. Keeping shoulders down, do 20 small backward arm circles.
C. Switch directions; do 20 forward arm circles.
30 day arm challenge printable pdf
Do 20 reps backward and forward.
Shoulder Press
What it works:Shoulders, triceps
A. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
B. Bend elbows, bringing hands to shoulders, palms facing forward.
C.
4-week arm transformation womanPress weights straight overhead, keeping shoulders down; lower weights back to shoulders.
Do 20 reps.
Triceps Push-Back
What it works: Triceps
A. Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms straight down at sides, palms facing back.
B. Lift arms straight back about 2 feet behind you; return to sides.
Do 20 reps.
Try This At-Home Triceps Workout with Weights for Super Strong Arms