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

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.