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Have you ever had the impression that your arms workout doesn’t work? No wonder! Recent study revealed that some exercises are less effective than others. To get the best results you should pick those which produce the most muscle activity: triceps kick backs and dips.


Outfit & Equipment

  • Fitted, stretchy top or T-shirt, sports bra, pants, shorts or leggings, sporting shoes
  • 3- or 5-pound dumbbells for begineers. As you get stronger, try with 8- to 10-pound weights
  • Jumping rope
  • Stable bench or chair



  • 3 times a week for 20 minutes
  • Perform 2-3 sets of Triceps Dips, Kickbacks, Extensions and Aerolean Pushups
  • Skip Jumping Rope for 60 seconds at the beginning and end of workout



1. Jumping rope

  • Hold your jumping rope with your hands facing forward
  • Start skipping and hopping up but just enough to allow the rope to pass beneath your feet
  • When you get in the rythm, slowly begin to extend each of your arms outward to make bigger and bigger circles
  • Keep on skipping for 60 seconds


2. Triceps dips

  • Place your palms about shoulder-width apart on a stable bench or chair
  • Slide your bottom off the front of the bench and extend your legs out in front of you
  • Now, bend your elbows, lowering your body towards the ground until your elbows are at approximately 90-degree angle
  • Straighten your arms out to push your body back
  • Do 10-12 reps to complete one set


3. Triceps kickbacks

  • For this exercise you’ll need a dumbell and stable bench or chair
  • Holding a dumbbell in right hand, kneel on the bench with your left knee
  • Lean forward until you upper body is at a 45-degree angle to the ground and place your palm on bench
  • Bend your elbow to hold its upper part in parallel to the ground, forearm at a 90-degree to it and palm facing in
  • Push hand with a dumbbell back until elbow is straight and slowly lower it to starting position
  • Do 10-12 reps and alternate


4. Lying Triceps Extension

  • Lie down on bench with your face up, holding a pair of dumbbells above your head
  • Keep you arms straight and palms facing each other
  • Without moving your upper arms, bend your elbows, lowering dumbbells until they are at either side of your head
  • While keeping the elbows in and the upper arms stationary, bring the weight back up to the starting position
  • Repeat 8-10 times


5. Aerolean Push-ups

  • Get in to push-up position with your feet together and hands a little wider than shoulder-width
  • Bend your right elbow so you tilt to the right, then return to centre
  • If you struggle, try to keep your knees on the floor
  • Repeat with right arm for 60 seconds and alternate


4 Myths about Arms Workout

  • It causes arms to look bulky. False. Fortunately, women, having less testosterone than men, are biologically pre-disposed to have more muscles than fat. So you needn’t have to worry about bulking up. For this effect, a special, extensive training is required.
  • Heavier dumbbells get me faster to my goal. False. With no experience in arms workout, you won’t cope with 5- or 8-pounds dumbbells and immediately go frustrated. If you really can’t stand your arms jiggles, do more reps instead.
  • Arms workout is enough to sculpt sexy arms. False. To get rid your flabs off, you’ve also got to lower your body fat by performing cardio exercises.
  • If I’m sore and exhausted after workout, it means my training is effective. False. You might feel extremely tired without performing a single exercise correctly! It’s the quality not quantity of your workout you should focus on to achieve your goals.


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