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Arm Day

Arm Day

Written by The Strategy

Now that summer is officially here, it’s time to talk about getting that body into shape. Welcome to our newest series: Summer Sweat Sessions. First up is arm day – because we all dream of having Michelle Obama’s arms. 

Bent-Over Dumbbell Rows

Summer Sweat Sessions: Arm Day

Target Area: Shoulders

Materials Needed: 2 free weights

Recommended Weight Training Intensity: 3 sets of 8-12 reps

How To:

  1. Place a dumbbell in each hand with your palms facing your torso.
  2. Bend your knees slightly and hinge forward by bending at the waist. As you bend, ensure your back is straight and almost parallel to the floor.
  3. Lift dumbbells toward your body until your elbows are at the midline. Squeeze your muscles for two seconds at the top of the moment
  4. Lower dumbbells back to starting position.

TIP: Make sure to keep your head up and your elbows close to the body.

Overhead Tricep Extensions

Summer Sweat Sessions: Arm Day

Target Area: Triceps

Materials Needed: 1 free weight, 1 stability ball

Recommended Weight Training Intensity: 3 sets of 8-12 reps

How To:

  1. Sit on a stability ball with feet shoulder width apart, holding a dumbbell with both hands.
  2. Lift the dumbbell over your head until both arms are fully extended. Keep your arms close to your head and your elbows in.
  3. Lower the dumbbell behind your head until you feel resistance and bring it back up to string position.

TIP: Your upper arms should remain stationary with only your forearms moving in a semicircular motion.

Bicep Curls

Summer Sweat Session: Arm Day

Target Area: Biceps

Materials Needed: 2 free weights, 1 stability ball

Recommended Weight Training Intensity: 3 sets of 8-12 reps

How To:

  1. Sitting on a stability ball, hold a dumbbell in each hand, with your palms facing forward, your back straight and your chest proud.
  2. Bending at the elbow, curl the dumbbells toward your shoulders, then lower the weights until your arms are straight again.

Tricep Kick-Backs

Summer Sweat Sessions: Arm Day

Target Area: Trieps

Materials Needed: 2 free weights

Recommended Weight Training Intensity: 3 sets of 8-12 reps

How To:

  1. Hold a dumbbell in each hand with your palms facing your torso.
  2. With your feet shoulder width apart, bend your knees slightly and hinge forward, bending at the waist. As you bend, ensure your back is straight and your upper arms are close to your torso. Both should be almost parallel to the floor.
  3. Keeping upper arms stationary, use triceps to lift the dumbbells until your arms are fully extended behind you.
  4. Lower the dumbbells back down to starting position.

TIP: Make sure to keep your head up and to squeeze your triceps for two seconds at the top of the movement.


Wardrobe: TOP: P.E. Nation Sports bra from C2 Apparel BOTTOMS: Dear Kate Leggings

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