3 Power Moves to Get Great Arms

Ready or not... here comes summer! 

Time to wear those cute tank tops, sundresses, and swimsuits. 

Are you ready to show off those arms? Or are you ready to cover them and run?

Muscle mass declines with age, your metabolic rate slows down, you gain weight. Declining hormones levels that are critical to muscle building also make it harder to maintain muscle mass as we age. Read more Suboptimal Estrogen: How it Affects Your Fitness

How can we tone up our arms with so much against us? 

Curly Girl Fitness has spent time researching this!

Here are the moves you need to be doing to get rid of unwanted arm fat and finally have the sculpted arms you want. 3 Power Moves to Get Great Arms.

 Chest Flys

Strengthen the chest and the arms all at once with chest flys. Remember to focus on form before adding lots of weight to avoid injury.

Lie on back with knees bent and feet on the floor and hold dumbbells straight up over chest. (If you are on a weight bench, your feet will be firmly planted flat on the floor) 

Slighty bend your elbow, slowly open arms wide out to the side. Go until the back of your arms are just above chest level.

Squeeze your chest as you bring the weights back together at the top. Repeat reps. Increase reps by 5 every day when needed and increase weight of dumbbells as needed. WARNING: Be careful to not overdo it. 

Try these suggestions and variations too! THE BEST CHEST EXERCISES FOR WOMEN (AND MEN)


 Arm Circles

Arm circles do a very good job with toning the muscles in your shoulder and arm—biceps and triceps. They also give your upper back muscles a fantastic workout. Who doesn't need a stronger back? 

 Stand with your feet shoulder width apart holding your arms straight out in the air to the sides, parallel to the ground.

Feel free to do reps with your palms down and palms up. 

Move your arms in circles in a clockwise direction. Doing reps of 10. Next, move them in a counterclockwise direction. You can increase and decrease the size of the circles to help change things up. 

Increase reps as you go. WARNING: Don't overdo it.   


Overhead Press

This one is my favorite! 

Stand with your feet shoulder-width apart, slightly bend the knees, and hold a dumbbell in each hand at shoulder height.

Exhale and press the dumbbells up over your head until your arms are fully extended. Hold for a second at the top, then lower back to the start position. Be careful not to let your elbows drop below shoulder height.

Repeat. As mentioned in previous exercises, start with smaller weighted dumbbells and increase weight and reps as you feel comfortable. 

WARNING: Don't overdo it.  

 Learn more about the overhead press and variations here: How to Do a Dumbbell Overhead Press: Proper Form, Variations, and Common Mistakes

We can't leave without telling you that it does take work! As with all things in life, dedication, and hard work pays off. 

Commit a little time (15 minutes) to these 3 arm workouts each day and you will love the results! 


I'm Sabrina, and we are Curly Girl Fitness we want to support and encourage you and your family to take steps to live a healthier lifestyle! While you are visiting our website, check out our fitness apparel shop with styles you will love and that make perfect gifts! Shop Now.

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