Hi guys! I wrote this 10 minute arm workout for one of my clean eating challenge groups. It’s good on it’s own if you are a beginner! Or you can stack it with 1 or 2 more 10 minute workouts if you feel up to it!
Remember, good form is better than heavy weight. Try it without weight or with very light weight until you learn the moves. Here’s some demo:
Bicep Curl: This is just a regular curl. You’ve got this!
Tricep Kickbacks: Lunge over one leg. Draw the weights up, then kick back squeezing the triceps as much as possible
Upright Rows: Stand with feet hip distance apart and soft knees. Draw the weights up to your chest. Don’t go too far, you’ll clunk yourself in the chin…not that I’ve EVER done that! 🙂
Shoulder Press: Sit on a weight bench with the back at 90 Deg, or in a chair with a straight back. Have your arms in a field goal, then raise them up keeping your shoulders down.
Lateral Raises: Stand with soft knees and weights to the side. Lift the straight out, being careful not to go above the shoulders.
Hammer curls: Just like a regular bicep curl, just don’t rotate the weights.
Bent Over Rows: Lunge over the opposite leg as you did before. Draw the weights up with your shoulders. Try to squeeze your shoulder blades together as hard as you can.
Front Raises: Just like the lateral raise, but you are lifting the weights directly in front of you.
Let me know if you have any questions!