Upper Body Workout For Strong & Sexy Arms

upper body workout

Hey, ladies! Today, we are going to be getting rid of that bat wing action. Don’t wait until the season is over to get your Summer body! Feel confident and show off those strong and sexy arms next time you slip into that tank top. We are going to be targeting your biceps and triceps with this upper body workout for lean and beautiful arms. If you are not sure how to do these exercises, I have included a guide below!


Let’s jump into the workout! You need about 45 minutes and a pair of dumbbells to crush these exercises. Remember to keep your spine neutral and focus on perfect form every rep. Remember to take a 30-60 second rest in between each set. Give this workout a try twice a week for the best results.




My Upper Body Workout With Dumbbells:


upper body workout

Alternating Incline Dumbbell Curls

Sit on an inclined bench and take a dumbbell in each hand. Your starting position will be holding both weights at your sides. Curl one dumbbell at a time in front of you, keeping those elbows pinched to your sides. Make sure that you are lifting the weight with your forearms and everything above your elbow should be stationary. Once the weight is shoulder level, lower your arm back down at your side and repeat on the other arm.

(3 sets of 10 on each arm)


upper body workout

Tricep Extensions 

Stand with your feet about shoulder width apart and take a dumbbell in both hands. Lift the weight over your head until your arms are fully extended. This will be your starting position. As you inhale, lower the weight behind your head and keep your upper arm completely still. And keep those elbows close to your head. When you exhale, pull the dumbbell back up using your triceps. 

(3 sets of 10)


upper body workout

21s (w/ dumbbells) 


Stand with your feet shoulder width apart and keep those elbows glued to your sides. This will make sure that you are using just those biceps to move the weight. You can also find a bench because you are going to be in this position for 21 reps! Bring the dumbbells up until they are parallel with the floor. Hold this position for a second before letting the weights back down and repeat this for 7 reps. Without any rest, bring the dumbbells all the way up to the top. Then, lower them to the halfway point again and repeat the movement 7 times. For the last 7 reps, curl the dumbbells from your sides all the way up to the top for a full bicep curl. This is one whole set.

(3 sets) 


upper body workout

Tricep Dips 

Find a bench or a chair and position your hands about shoulder width apart. Keep your back close to the bench and extend your legs out straight. Now, slowly lower your body towards the floor until your elbows are at a 90-degree angle. After you get to the bottom, straighten out your arms until you are back to the starting position.

(3 sets of 10) 


upper body workout

Hammer Curls 

Stand with your feet shoulder width apart and keep your back straight. Take a dumbbell in each arm and make sure that the palms of your hands are facing your torso. This is really the only difference in a traditional bicep curl. We’re just hitting this muscle at a slightly different angle. Now, bring the weight up and hold this for a second before lowering the dumbbells back down.

(3 sets of 10)


upper body workout

Dumbbell Lying Tricep Extensions (3 sets of 10)

Start by lying on a bench or a yoga mat. Grab a pair of dumbbells with your palms facing each other. Then, extend your arms out in front of you. You can also keep a slight bend in that elbow if you’d like to. Keep the dumbbells close to your ears and lower the weight on your inhale. And then as you exhale, use those triceps to pull the weight back up.




What is your favorite arm exercises? 

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Peace & Love,






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