arm workout

Armed and Ready: Arm Workout for Summertime!

Tank top season is upon us, which means those arms need to be in top shape. Build yourself a pair of arms that you can be proud of with this arm workout. The best part is, as long as you have a set or two of dumbbells this arm workout can be done right in your home!

Don’t Be Afraid of Bulking

Many women refuse to lift weights for an arm workout because they don’t want to get bulky. This result could not be further from the truth. You have to be eating in a significant surplus all the time for your body to put on serious amounts of muscle. The testosterone hormone is what causes men to have larger, bulkier muscles than women. Ergo, don’t worry about putting on large amounts of muscle by lifting weights. If you want to add some serious muscle onto your body, you have to make a concerted effort to eat in a surplus and lift in the correct rep range.

What Lifting Weights WILL Do For Your Arms

So if lifting weights for your arm workouts won’t make you bulky, what will it do? Lifting weights for any body part will build lean muscle. This lean muscle gives your body that toned look that looks great in a bikini or in a tank. When you say that your goal is to get toned, what you are really saying is that you want to build lean muscle. A toned body is impossible without a little bit of muscle. Another benefit of adding lean muscle is that you burn more energy while at rest. Higher energy output=higher calorie/fat burning capabilities. Bonus!


The only equipment you will need for this arm workout is a pair of dumbbells and either a chair or a bench. It would be best to have a few different weights of dumbbells so that you can go heavy where you can and back off where you need to. The absolute best place to do this workout is at the gym, but it certainly can be done at home. I love to use dumbbells for the majority of my lifting because they are more challenging that cable machines. Don’t get me wrong, cable machines definitely have their time and place. However, I believe that the majority of the lifting should  be done with free weights. If you have any injuries that prevent you from using free weights, feel free to use the cables or resistance bands.

The Workout

When lifting, make sure that you are lifting in a slow and controlled manner. DO NOT lift with ego. The video above is sped up so as to give  you a quick peak at the movements. Pick a weight that you struggle with on the last few reps. You should not be able to do more than 12 reps with good form with the weight that you are lifting. Go CRUSH this arm workout!


5-10 Minute Warm-Up

Dumbbell Curl 3 sets x 10-12 reps

Alternate Hammer Curl 3 sets x 10-12 reps

Dumbbell Preacher Curl 3 sets x 10-12 reps

Overhead Dumbbell Triceps Extension 3 sets x 10-12 reps

Dumbbell French Press 3 sets x 10-12 reps

Single Arm Triceps Kickback 3 sets 10-12 reps per side

Rest 60 seconds between sets!


 Wrapping Up this Arm Workout

The key takeaways of this workout are: lift heavy, use good form, and be confident in yourself. Be proud of yourself. Be different. Chase your own goals. Make your own mark. A sexy pair of arms works wonders to your confidence!

Wanna hit those legs and that booty too? Check out The Ultimate Strong and Lean Leg Workout!

Do you have a favorite arm exercise that gets you ready for summer? Drop it in the comments so that I can check it out!