Smokin’ hot guns are every lady’s dream! Or a day at the spa…or a shopping spree…or a hired cleaner – all things I can’t really give you via Physical Kitchness. But I CAN give you a crazy effective arm workout that will leave those lady guns burning, and maybe even a little sore the next day. This sculpted arm barre workout is one of my go-to’s for a quick and killer shoulder, bicep, and tricep scorcher.
I get asked often what I do for arm workouts, and I never know how to answer. “Ummm a buncha stuff? Carrying 20lb and 30lb kids everywhere? Boot camp every so often?” But when I really think about the exercises that have completely shaped my arms for the better, I think of barre.
I know, I know, I’m totally biased (being a barre instructor and all). Barre really is legit though – those tiny little upper body movements at the start of class always, ALWAYS kill me. And I’m talking about 2-4lb weights you guys. No other strength training routine has attributed to the toned, sleek arms I love.
Don’t get me wrong, I do love lifting some heavy stuff too. But for toning and sculpting in the most defined arm way, this sculpted arm barre workout is where it’s at!
High Bicep Curls
Start with your feet hip-distance apart and lift your arms to shoulder-height. Keeping one arm fully extended, bend the other arm – bringing the weight in towards your shoulder to execute a bicep curl. Alternate arms and repeat for 30 seconds.
90 Degree Shoulder Pulses
Immediately after the bicep curls, bend both arms to 90 degrees, palms facing your face. Next, lift your arms a few inches upwards, keeping the bend in your elbows, then lower back to shoulder-height. Continue these upwards pulses for 30 seconds.
Chest Press
After the shoulder pulses, flip your palms to face each other, then press your arms out to your sides, still keeping the 90 degree bend the entire time and elbows parallel with your shoulders. Bring the weights back in to the midline of your body and repeat the outward chest press for 30 seconds.
T Hammer Curls
From the chest press, extend your arms fully, executing a T from your shoulders with your palms facing out. Next, bend your elbows to bring your weights in towards your shoulders, executing a hammer bicep curl. Keep your elbows parallel with your shoulders the entire time, and continue the hammer curls for 30 seconds.
Tricep Dips
After the hammer curls, extend your arms above your head, palms facing each other. Then bend your elbows to bring the weights behind your head, all while keeping your elbows parallel and close to your ears. Extend your arms again and repeat the tricep dips for 30 seconds.
Front Rows
Lastly, bend forward slightly at your waist as you extend your arms in front of your chest (palms facing each other). Bend your arms to bring your elbows behind your body and weights up to your chest. Continue for 30 seconds.
Repeat this 2-3 times until you are fatigued. If you’re not burning and shaking, either 1. up your weight, or 2. do each move for a longer period of time. The workout length and intensity is completely up to you!
Want to combine this arm circuit with a few at-home cardio HIIT workouts? Sign up for your free HIIT workout guide – 3 step-by-step at-home HIIT workouts (no equipment required)
So there you have it, a sculpted arm barre workout you can do at home or in the gym. Curious for more ways to work those lady guns? Try this total body garage circuit with dumbbells, buff lady arms workout, or another upper body barre circuit with this transform your arms in 6 moves.
Original article and pictures take physicalkitchness.com site
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