5 Moves to Sculpt and Tone your Arm in 15 Minutes

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The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly.  Strapless dresses expose your upper back, shoulders, upper chest, and arms. This workout will shape all those places. Do these five moves one after another with no rest in between. Repeat the circuit, resting a minute between circuits. Do thisworkout four to six times a week.

 

1.  STANDING V RAISE
Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in (a). With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor (b). Hold for one second, then return to the starting position. Do 12 to 15 reps.

2. OVERHEAD TRICEPS EXTENSION

Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow (A) to prevent it from flaring out. Bend elbow, lowering dumbbell behind head (B), then press back up to start position. Do all reps, then repeat on opposite side.

3. SHOULDER PRESS
Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent (a). Press the weights until your arms are straight overhead (b). Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.

4. ROTATING TRICEPS KICKBACK
Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor (a). Press the dumbbell back, and as you straighten your arm, rotate it so that your palmfaces the ceiling (b). Rotate it back so that yourpalm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.

5. LATERAL RAISE

Hold a dumbbell in each hand with your arms by your sides.  Lift your arms up and out until they reach shoulder height.  Slowly lower the weights and repeat.

Add these five moves to your existing workouts, at least 4 times a week.  Go for a weight thatchallenges you – but make sure you can perform each rep with good form. Your arms should be tired by the end, and you should feel as though you couldn’t do another set with the same weight.