8-Minute TONED ARM Workout 🔥 3 Pound Weights 🔥 All Standing

By rjoachim | December 6, 2023

Warm-up:

  • Arm circles: Make 10 small circles forward with each arm, then 10 backward.
  • Shoulder rolls: Roll your shoulders forward 10 times, then backward 10 times. windowchevron_rightwww.spotebi.comShoulder rolls

Workout:

Tricep dips:

  • Place your hands shoulder-width apart on a sturdy chair or bench.
  • Walk your feet out until your body is in a straight line.
  • Lower your body down until your elbows are bent at 90 degrees.
  • Press back up to start.
  • Do 10 repetitions. windowwww.verywellfit.comTricep dips

Bicep curls:

  • Stand with your feet shoulder-width apart and hold a weight in each hand.
  • Curl the weights up towards your shoulders, keeping your elbows close to your body.
  • Lower the weights back down to start.
  • Do 10 repetitions. windowverywellfit.comBicep curls

Front raises:

  • Stand with your feet shoulder-width apart and hold a weight in each hand.
  • Raise your arms straight out in front of you until they are parallel to the ground.
  • Lower the weights back down to start.
  • Do 10 repetitions.windowweighttraining.guideFront raises

Lateral raises:

  • Stand with your feet shoulder-width apart and hold a weight in each hand.
  • Raise your arms out to the sides until they are parallel to the ground.
  • Lower the weights back down to start.
  • Do 10 repetitions windowexperiencelife.lifetime.lifeLateral raises

Reverse flyes:

  • Stand with your feet shoulder-width apart and hold a weight in each hand.
  • Lean forward at the waist so your back is almost parallel to the ground.
  • Raise your arms out to the sides until they are in line with your shoulders.
  • Lower the weights back down to start.
  • Do 10 repetitions. windowstrengthlevel.comReverse flyes

Cool-down:

  • Arm stretches: Hold each arm overhead for 30 seconds.
  • Shoulder stretches: Reach across your body and hold each shoulder for 30 seconds.
  • Back stretches: Round your back and hold for 30 seconds.

You can do this workout as many times as you like, but it is recommended to start with 2-3 times per week. As you get stronger, you can increase the number of repetitions or sets, or add more weight.

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