Featured, Health, Lifestyle

9 Workout Moves for Killer Arms

There’s nothing worse than that feeling you get when you’re waving to a friend and you feel all your arm fat flabbing in the wind – ugh, can you say embarrassing?!  Don’t worry though, you’re not doomed for life! Do these 9 exercises and you’ll be rockin’ toned arms along with those strapless dresses and showing off your new found confidence in no time!

Chair Dips:

    1. Sit on the edge of a chair with your feet together. Place your hands on the edge of the chair on either side of you and keep your feet flat on the floor
    2. Bend your elbows 90 degrees and lower yourself
    3. Straighten your arms and raise your body back up to the start position

Chair Dips

Chest Flies:

    1. Lie on your back either on the floor or on a medicine ball and hold a dumbbell in each hand
    2. Raise your arms straight over your chest so the dumbbells are touching and parallel to each other
    3. Slowly lower your arms out to your sides, keeping your elbows slightly bent.
    4. Hold for a second and then bring the weights back up to starting position.

Chest Flies


  1. Lay on your back and hold a dumbbell in each hand
  2. Extend your arms up over your chest and slowly lower the weight behind your head


Reverse Fly:

  1. Stand with your feet hip-width apart and your knees slightly bent
  2. Bend forward at the hips and extend your arms straight down from your shoulders, palms and dumbbells facing each other.
  3. Raise both arms out to the sides at the same time, while squeezing your shoulder blades together
  4. Return to start

Reverse Fly


Bicep Curls:

  1. Hold a pair of dumbbells at your sides, palms facing forward
  2. Keep your back straight and chest up
  3. Bend your elbows and curl the weights toward your shoulders without moving your upper arms
  4. Slowly lower the dumbbells back to the starting position, straightening your arms completely

Bicep Curls


  1. Get into plank position, with your hands slightly outside of your shoulders
  2. Lower your body until your chest is a few inches off the floor
  3. As you lower yourself, tuck your elbows so that your arms form a 45 degree angle when your torso is in the bottom position of the move
  4. Note: if this is too hard, you can modify it by doing the plank position on your knees instead of feet.


Dumbbell Extensions:

  1. Hold a dumbbell in each hand while sitting upright on a flat bench or standing.
  2. Extend your arms straight above your head with your palms facing each other
  3. Without moving your upper arms, lower your dumbbells until your forearms are parallel to the floor
  4. Pause, then straighten your arms back to the starting position

Dumbbell Extension



Tricep Kickbacks:

  1. Place your left palm and knee on a side bench
  2. Hold a dumbbell in your right hand and lift your arm parallel to your torso
  3. Bend your right elbow to a 90 degree angle
  4. Slowly straighten your arm, pause, and then return to the starting position
  5. After you finish your reps on one side, switch sides and repeat


Tricep Kickbacks


Side Plank Arm Raise:

  1. Get in a side plank position, lying on your left side with your knees straight
  2. Prop your upper body up on your left elbow and forearm
  3. Contract your core and raise your hips until your body forms a straight line from your ankles to your shoulders
  4. Raise your right arm straight above you
  5. Reach under and behind your torso with your right hand, and then lift your arm back up to the starting position
  6. After you finish your reps on your left side, switch sides and repeat on the right side

Side Plank Arm Raise




Do 12 reps of each and then repeat 2-3 times.  Can you say “welcome to the gun show?”



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Joann Chedid

Joann Chedid is a diehard cosmetics junkie, in love with all things makeup and fashion. She is the biggest optimist you’ll ever meet. Always seeing the upside and making the best of every situation, she is a huge believer in the quote “wherever you go, no matter what the weather, always bring your own sunshine.” This fashion forward city girl has a great passion for life and adventure. You can follow Joann on Twitter and Pinterest too.

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