I’ve got the best arm workout right in time for Memorial Day Weekend festivities. Quick arm exercises are my specialty, as they're one of my favorite parts of the body to work out. I pride myself on being a strong and independent woman, and that extends to my physicality. I love having the ability to do certain things on my own—build furniture, haul DanceBody equipment, carry boxes of La Croix from the grocery store to my apartment, open the pickle jar. Oh yeah, and teach copious amounts of DanceBody classes and private clients. Plus, I love how toned arms look in a cute tank top for summer.
When most people think of arm workouts they picture a gym full of equipment. Fortunately, there are certain exercises you can do that don’t require heavy lifting at all and you’ll still gain the full benefits of beautifully toned arms.
Here are three exercises I recommend for the best arm workout:
Exercise #1: Bangin Biceps
The front and side bicep curl exercise is one you’ll see in just about every one of my DanceBody Sculpt classes.
Step 1: Standing with your feet hip-width apart and abs held tight, position your elbows and hands to make a “W” shape next to the side of your body. Keeping your arms underneath your shoulders at your sides, your elbows should be lower than your hands holding. Extra credit if you have our DanceBody D-Weights to hold!
Step 2: Keep your elbows stretched away from your hips, and don’t let them touch the body at all. This will keep your biceps engaged throughout.
Step 3: Keep a little bend in your elbows as you bring your weights together towards your hip bones. Then, open your arms back out to your starting position in the “W” shape again.
Step 4: When your arms are back in that initial “W” position add a bicep curl. Bring your arms to a 90-degree angle and back to position again.
Step 5: Repeat, 24 to 32 reps with great form.
Exercise #2: Tricep Toner
With this DanceBody classic tricep pulse and circle arm exercise you will immediately feel the burn with or without equipment.
Step 1: Bring your feet hip-width apart, add a little bend in your knees, and pull your belly button in towards your spine. Drop your chest slightly forward at a 45-degree angle and make sure to keep your head/chin lifted
Step 2: Bring your palms next to your waist and lift them above your hips. Turn your palms to face the ceiling and straighten your arms to the back. Squeeze your shoulder blades together in the back (this will cause your chest to be proud and open!)
Step 3: Pulse your palms up to the ceiling, keeping elbows straight. Make sure the palms stay above your hips! Do these pulses at least 30x.
Step 4: After you do that, in the same position, draw a small circle with your arms towards your spine - keep arms above your hips. Do these circles at least 15x.
Step 5: Repeat! You can do this with or without equipment.
If you’re using D-Weights or wearing Dance Bands I would recommend doing eight reps of each, approximately three to four times. If you don’t have the equipment, go until you can’t go any longer.
Exercise #3: Upper Body Burn
This is a well-rounded quick arm exercise that hits the triceps, deltoid, shoulder, and chest.
Step 1: Stand with your feet hip-width apart and give a little bend in your knees. Then, roll your shoulders back and pull your shoulder blades together.
Step 2: Lift your hands in front of you to chest height, no higher than your shoulders. Create a circle with your arms, like you’re hugging a big tree trunk in front of you.
Step 3: Turn your palms away from your body.
Step 4: Cross your right hand over the left, and then switch to left-over-right in a vigorous and quick tempo (turn on your favorite pop song with a great beat!).
Step 5: Get creative! Keep your hands in the same position and hold the left steady while pressing the right hand up and down, or across and out. There are so many ways to play here, as long as your arms are lifted you’re going to feel that burn!
These are the best arm workouts because they’re simple and effective. Many of our DanceBody workouts use micromovements, and incorporate rotational and multidimensional motions, which creates that definition we all crave. With the correct form, you’ll see and feel the difference quickly.
If toned arms are your goal, do these every single day and increase the reps each time (without sacrificing your form)—level up any of these workouts with DanceBands and D-Weights. They are simple movements that can be paired with other workouts and with the right music can feel effortless. Just #keepmoving and stay consistent!
Feel confident as you try these arm workouts with these On Demand Upper Body workouts on DanceBody LIVE.
Now ready. Set. Sweat.