Tank Top Arms Workout

July 24 2016

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

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.

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

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

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

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