Summer is the perfect season to focus on toning and strengthening your arms with a simple, effective workout that you can do anywhere. Whether you’re at the gym or in your living room, this workout is designed to help you build a strong foundation in your upper body, focusing on the triceps, lats, shoulders, biceps, and core. Here’s how to get started:

What You Will Need:

  • A pair of light weights
  • A pair of medium to heavy weights

Workout Structure

This workout consists of three blocks, each containing two exercises. You’ll repeat each block three times to maximize muscle engagement and strength gains.

Block 1: Biceps

  1. Bicep hold with bicep curls: To perform a bicep hold with one arm and a full curl with the other. Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms forward. Curl the right dumbbell to shoulder level and hold it there. With your left arm, perform bicep curls by lifting the dumbbell toward your shoulder and then lowering it back down. After completing your set, switch arms so the left holds and the right curls.

Block 2: Triceps & Lats

  1. Rolling Triceps Press: An exercise that targets the triceps by combining a lying triceps extension with a close grip bench press. Here’s how to perform it:

Lie flat on a bench or on the floor with dumbbells in each hand, arms extended straight above your chest. Bend elbows to lower the dumbbells beside your head in a smooth arc, keeping your upper arms stationary. Bring the dumbbells back up to straight-arm position and then transition moving the dumbbells close together above your chest. Repeat this movement for about 30 seconds or 10 reps. This compound movement efficiently works the triceps through a full range of motion, enhancing strength and muscle coordination.

2. Pullover:

To perform a pullover with two weights: Choose two dumbbells that you can handle comfortably. Lie on your back on a bench or the floor, holding a dumbbell in each hand directly above your chest with arms fully extended. Keep your palms facing each other. Slowly lower the dumbbells in an arc behind your head, keeping your arms straight. Ensure that your lower back remains pressed against the bench or floor to prevent arching. Carefully bring the dumbbells back over your chest, following the same arced path.

This exercise engages the lats, chest, and triceps, making it effective for building upper body strength and increasing shoulder flexibility.

BLOCK 3: Shoulders

  1. Split stance with shoulder press to fly

To perform a split stance shoulder press to fly with one arm: Select a Weight: Use a dumbbell of appropriate weight for your fitness level.

Starting Position: Assume a split stance by placing one foot forward and the other back, keeping your feet about hip-width apart for stability. Hold the dumbbell in the hand opposite your front leg, with your arm bent at a right angle for the shoulder press.

  1. Shoulder Press to Fly: With weight in hand one hand, raise arm up in a 90-degree angle and bring back down to your side. With that same 90-degree angle grip, fly open the arm at shoulder height. Repeat this movement for 30 seconds. Repeat this movement on the other side of the body. Perform two to three rounds of this exercise.
  2. Swimmers: Stand hip-width apart, light weights in hand and raise arms laterally to the sides at shoulder height, bring arms together at a front raise position and bring arms down in the front. In reverse order, bring arms up in a front raise movement and extend to a lateral raise movement. Bring arms down to your side. Repeat this exercise for 30 seconds. Repeat the set for two to three rounds.

These exercise targets the shoulders from different angles, enhancing overall shoulder strength and stabilizing the core for balance.

Cool Down

Don’t forget to stretch your arms, shoulders, and back after the workout to aid in recovery and flexibility.

This straightforward arm workout is designed to help you build strength and muscle tone without complexity. With consistency, you’ll notice improvements in your strength and endurance, providing you with a great base as you enjoy your active summer!