Sure, this is the time of year when your upper body is swaddled in sweaters, vests, and scarves, but sculpting sexy arms and shoulders is about so much more than looking good in a strapless top. Don’t you want to lug your groceries into the house without your biceps trembling like Jell-o? Wouldn’t it be nice to know that, if you wanted to, you could totally knock out that pervy guy catcalling you on your walk to work? This easy upper body circuit from Australian trainer Emily Skye takes all of 15 minutes — add it to your workout routine now, and by the time you do strip off all those layers, your arms and shoulders will be in top form.
You’ll need two 10- to 20-pound dumbbells. Complete each exercise one after the other with little to no rest. Rest for 45 seconds when you have completed all 4 exercises. Complete the circuit 5 times.
1. Arnold Press
A. Stand with feet hip-width apart holding a dumbbell in each hand in front of shoulders with elbows bent and palms facing body.
B. With core engaged, extend arms, pressing dumbbells overhead while rotating palms to face away from body. Reverse the movement, returning to starting position with dumbbells in front of shoulders. That’s one rep. Perform 12 reps.
2. Bent-Over Row
A. Stand hinged over at the waist holding a dumbbell in each hand to start. B. Slide your shoulder blades back and then drive your elbows toward the ceiling, pulling the weights up to the sides of your rib cage. Lower the weights back down to the starting position. That’s one rep. Perform 12 reps.
3. Bent-Over Back Fly
A. Bend at the waist, holding dumbbells with palms facing in. Raise arms to the sides and pull elbows back, keeping arms mostly straight without locking elbows.
B. Lower back down to start. That’s one rep. Perform 12 reps.
4. Bicep Curl
A Stand with feet hip-width apart, knees slightly bent, holding dumbbells with palms facing away from body.
B.Bend elbows, bringing the dumbbells up to your shoulders. Lower back down. That’s one rep. Perform 12 reps.
5. Tricep Kickback
A.Stand with feet hip-width apart, holding a weight in each hand with arms by sides; hinge forward slightly at hips. Bend elbows behind you to pull weights to chest with palms facing each other to start.
B. Keeping elbows fixed, extend arms up and back behind you. Return to start. That’s 1 rep. Perform 12 reps.