Tank Top Arms Workout

Vineyard & Winery

Greetings fitfam! It’s hot outside and you know what that means: tanks tops, short sleeves, and sleeveless dresses. This simple upper body circuit workout is designed to get you those lean, tank top-worthy arms we all crave. Best of all, this routine can be performed anywhere. All you need is a pair of dumbbells and some determination! So let’s get to it!

Exercise 1: Skullcrushers

  • Lie on the floor or a flat bench
  • Hold two dumbbells (palms facing)
  • Extend arms upward until straight (elbows lined up over the shoulder)
  • Keep the upper arm steady and the elbow directly above the shoulder joint
  • Lower the dumbbells towards the forehead
  • Extend forearms until arms are straight again (avoid locking out the joint)
  • Perform 3 sets of 10-15 repetitions

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Exercise 2: Preacher Curls

  • Hold 2 dumbbells (palms up)
  • Place upper arms on the pad of a preacher curl bench
  • Keep your upper arm on the pad while you lift and lower the dumbbells (make sure not to touch your shoulder at the top of the movement or completely straighten the arm at the bottom; keep the work in those beautiful muscles!)
  • Perform 3 sets of 10-15 repetitions

*Note: A basic standing bicep curl can be performed if a preacher bench is not available.

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Exercise 3: Burpee into Overhead Press

  • Hold two dumbbells (palms facing)
  • Bend knees to place dumbbells on the floor
  • Jump feet backwards into a plank position (hands directly under shoulders; core engaged; body in a strong, straight line)
  • Jump feet back towards your hands
  • Stand
  • Press weights overhead
  • Perform 3 sets of 10-15 repetitions

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Exercise 4: Upright Rows

  • Stand with feet hip-width apart
  • Hold 2 dumbbells (palms facing your body)
  • Lift dumbbells upward, leading with the elbows (elbows should be above your hands and close to the your body at all times; avoid tensing your neck)
  • Lower the dumbbells
  • Perform 3 sets of 10-15 repetitions

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Note: If you’re using heavy weights, stick to 10 reps. If your weights are light, try for the full 15 repetitions.

**Looking for more arm-sculpting routines? Check out our Free 15-Day Flat Abs Challenge for 15-20 minute workouts delivered straight to your inbox, no-equipment required! You’ll also receive daily motivation and video demonstrations, so why wait?! Click Here to Sign up! **


This great workout was provided by @TrainerKelly on Instagram!

1 Comment

  • Darla

    Reply Reply August 10, 2016

    Love it!

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