Exercises For Lean Arms With Light Dumbbells

Today’s workout will work your arms and shoulders from all angles to tighten and firm them. What you will need is a really light pair of dumbbells (1-2kg each). If you don’t have a pair of dumbbells, well, make your own! Take 2 bottles of water (0.5 L), fill them (stones, sand) and use them as weights.

For best results do this workout 2-3 times per week on alternate days.

Start with a 5-10 minute warm-up by performing jumping jacks to prepare all your muscles for these lean arm exercises. We will do 6 exercises, 15 repetitions per exercise, and 3 series per training. These are the exercises:

Arm Circles

• Extend your arms to your sides with your thumbs pointing down and make 15 small circles forward.
• You should feel how the whole arm works.
• Then reverse the movement another 15 times.
• By doing this exercise and keeping your arms raised, you will be toning your arms, shoulders, and also your back muscles.

Straight punches

• Stand shoulder-width apart, with your toes pointing forward, and keep your knees soft.
• Punch straight and throw to the side with one hand then the other.
• Perform 15 punches on each side.

Elevation from Y to T

• This exercise for thin arms will work all the shoulders.
• Stand shoulder-width apart, keep your knees soft, and bend at the waist.
• Now imagine that you draw a Y forward and a T to your side.
• Repeat this exercise for thin arms 15 times.

Tricep Kicks

• Toes pointed forward, elbows locked at your sides, and simply kick back.
• You are only bending from the elbows and your shoulders should not move.
• Perform 15 repetitions and if it is too easy for you, increase the number of repetitions.

Outward Abduction Bicep Curl

• Stand with your shoulders apart, toes pointing forward, and arms by your side (with elbows bent to 90 degrees).
• Bring the dumbbells to your chest and lower them back down.
• Then extend your arms out and return to the starting position.
• This is one repetition and you need to perform 15 of these.

Alternating Shoulder Press and Twist

• Keeping your knees soft, place your arms at your sides at 90 degrees and as you turn you should punch upwards.
• While the upward punch works the muscles of the arms, rotate the torso and you will also work the waist.

Now that you know the workout, let’s speed it up a bit and really push and give it your all for the next 2 sets. To see real results you need to commit to this routine for at least 4 weeks.