Hey guys!

I have a fun workout to share with you guys today.  I’m calling it the “Tight Arms Workout” because it will help you get tight, toned, lean arms!  Yay!

It will also help to eliminate the “not so cute” under arm jiggle. 😉

In order to get the best results from this workout you should also be eating a healthy diet.  As most of you know, you cannot spot reduce.  You can tone and tighten your muscles all you want, but in order to lean out and actually see those muscles, you need to follow a healthy diet as well.

All you need is a set of dumbbells.  If you’re a beginner, I would recommend using 5-8 pound dumbbells; Intermediate, 8-10 pounds; Advanced, 10-12 pounds.  You can also use heavier weights, but ONLY if you can still complete the exercises using proper form.

This workout mainly targets the triceps and biceps, but you’ll get a little bit of shoulder and back work as well.  Bonus!

It consists of three small circuit workouts.  You complete 12 reps of each exercise in the circuit and then rest for 30 seconds to a minute.  You then complete that same circuit 2 more times. THEN, you do the same thing for the other two circuits.  Got it?

**I made a video (included at the end of this post) demonstrating each exercise in a lot more detail**

Circuit #1:

Basic Bicep Curls.

• Keep your arms close and tight to your body.
• Keep the movement slow and controlled; do not swing the weights or use momentum.

Alternating Hammer Curls.

• Keep your arms close to your body.
• Keep the movement slow and controlled; do not swing the weights or use momentum.
• Make sure to complete 12 reps on each arm.

External Rotations.

• Keep your arms tight to your body.
• Keep the arms at about a 90 degree angle.

Side Punches.

• Punch and extend the arms out straight to the sides.

Circuit #2:

Bent-over Row to a Tricep Kickback.

• Keep your back flat and your arms close to your body.
• Fully extend your arms when doing the kickback.
• Keep the move slow and controlled; do not swing or use momentum.

Tricep Kickbacks.

• Keep your back flat and your arms close to your body.
• Fully extend your arms.
• Keep the move slow and controlled; do not swing or use momentum.

Tricep Pushbacks.

• Keep your back straight and your core tight.
• It is a small, yet effective exercise; you don’t need to raise your arms very high.
• Don’t swing the weight, it is a very controlled movement.

Circuit #3:

Overhead Tricep Extension.

• Keep your upper arms and elbows tight to the sides of your head (don’t let your elbows jut out.)
• Lower your arms as far as you can go and then fully extend your arms.
• Keep it slow and controlled.

One Arm Side Overhead Tricep Extension.

• Keep your upper arm and elbow tight to the side of your head.
• Bring the weight all the way down to touch your shoulder and then fully extend it upward.

That’s it guys!  This will really get those arm muscles burnin‘!

You can click on the image below to enlarge and print the entire workout. 😉

I also made a video demonstrating each exercise too.  I hope you enjoy this workout!

Have a wonderful day!  xoxo