We’ve all been there – you wave hello or goodbye to your friends and notice that your arm does a few extra waves, even when you stop moving your arm. It’s the wrath of skipping your arm workouts that are contributing to that extra jiggle. But not to worry, having tight and toned arms (that don’t give you an extra wave) can be obtained in the comfort of your own home. No need for a full gym set to help you look your best, all you need is a pair of dumbbells and these eight exercises to have you looking and feeling your best. It’s time to say goodbye to the extra jiggle and hello to your tight and toned arms.
Triceps Dips
This workout requires no equipment at all. All you need is your body and a little determination to get going. Start seated on the floor with knees bent and feet flat on the floor. Place your hands on the floor slightly behind your bum, fingers facing towards you. By pressing into the ground, lift your hips up so that you make a tabletop with your body. Then, bend your elbows to dip your body, just to where your butt hovers or slightly taps the floor. Then, press through your arms to get back up to your tabletop position. This creates one rep. Do 20 reps, rest, then do one more set. For a bigger challenge, you can use a couch, bench, or step to place your hands on to get an even bigger dip.
Bicep Curls
For this workout, you will need your dumbbells. We suggest using whatever weight you are most comfortable with. If you are just beginning, start out using 3-5 lbs. If you are more advanced, try a heavier weight. Hold each dumbbell in your hands with your arms down by your sides. Bend your right elbow, slowly bringing your dumbbell up to your chest, with your forearms facing in. Then, slowly lower back down, just to the point before your arm is straightened again. You want to be sure not to fully straighten your arm so that you do not hyperextend it. Repeat the movement with the opposite arm. When you have completed a curl on each arm, that creates one rep. Complete a set of 15 reps on each arm. Rest, then repeat for one more set.
Pushups
Who doesn’t love pushups? Just kidding, we know many people despise these, but they not only work your arms but work out your entire body! Go down to your hands and knees with your hands placed underneath your shoulders and facing slightly inwards to create a large triangle. Then, pushing through your arms, step your feet back to hold up your body in a flat line. Slowly lower your body by bending at the elbow, just to where your chest hovers over the ground. Then, push through your arms by straightening out your arms to bring your body back up to the starting position. Try to keep your body in a straight line – no arching or hunching – and tighten those abs! Do 10 reps, rest, then repeat for another set.
Triceps Extension
This move targets your triceps, that pesky spot that may tend to jiggle a few more times when you wave. Grab your dumbbells (one for each hand if you are using a lighter weight and one for both hands if you are using a heavier weight). Your starting position for this workout will be holding your weight or weights behind your head, with your elbows bent and arms by your ears. By extending your arms straight and up, slowly raise the weight above your head, then lower the weight back down behind your head by bending at the elbows. The motion is almost as if you are using a back scratcher. This will complete one rep. Do 15-20 reps, rest and repeat.
Fly Extensions
There are different variations to do this one exercise. For this one, we are going to have you hold your dumbbells in each hand and have your feet hip-width apart. Bend at your hips to lower your chest at about a 45-degree angle with your arms floating out pointing towards the ground at an angle. Have your palms facing each other as you slowly widen your arms to each side, keeping your arms slightly bent. Think of the motion like a bird spreading its wings. Once you’ve reached the point to where the back of your arms is level with your back, slowly lower your arms back down to their starting position – hovering at an angle towards the ground with your arms out straight. This completes one rep. Repeat each fly extension for 15 reps, rest, and repeat for one more set.
Upright Row
Grab your pair of dumbbells and hold them down with your palms facing inwards in front of your hips. By bending your elbows outwards, pull the dumbbells up to your chest to make a broken T motion with your arms. Then, slowly lower your dumbbells back down in front of your hips. This completes one rep. Repeat for 15-20 reps, rest and repeat for one more set.
Transformers
This workout gets the name from the popular action series due to its transforming motion and transformational results! Start in a pushup position with your body in a straight line (no arching or slouching). Then, bend your right elbow to place your right forearm on the floor, followed by the left. Now you should be in a plank position with both forearms on the floor and body still kept in a straight line. Next, go back up into your pushup position by placing your right hand on the ground and pushing up, followed by your left to complete the full transformer move. You can start to catch a rhythm going from pushup to plank and back up from plank to pushup, making the motions quick, smooth, and a great workout. Repeat a full rep 25 times, rest and try to do one more set.
Triceps Kickbacks
Using your dumbbells, hold your arms down by your side. Stand with your feet about shoulder-width apart and bending at the knees slightly. Feel free to lean forward ever so slightly for comfort as you pull your weights towards your chest, bending at the elbows. Then, swing your arms back, swinging them through the motion to reach just behind your back. Slowly bring them back up to your chest, the starting position. You should feel this in the back of your arms as you go through the motions. Repeat each kickback for 20 reps, rest and repeat for another set.
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