5 Moves to Sculpt and Tone your Arm in 15 Minutes

Want to know the secrets to a sexy pair of arms? The trick is to do the right workouts for your shoulders, chest, as well as your triceps and biceps. Want to wear that strapless dress do badly? Then why not bring your sexy back by doing the following moves that will sculpt your arms in no time. These five moves should be done one after another and without any rests in-between sets. Doing this workout 4-6 times a week should produce favourable results for your body.

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1. Standing V Raise


While holding a dumbbell in each hand, stand up, making sure that you have your feet shoulder-width apart. Arms should be at your sides with your palms in. Start raising your weights diagonally at your front, ensure that your arms are straight and now forms a V-shape. Hold that position for one second then return to original stance. Do 12 to 15 repetitions.

2. Overhead Triceps extension


Stand, make sure that you have feet hip-width apart. Place a light dumbbell in your right hand, and then extend your arm straight overhead. Your left hand should support your right elbow. Bend your elbow to lower the dumbbell behind your head then go back up to original position. Do 12-15 reps on each arm.

3. Shoulder Press


Hold a pair of dumbbells; place it above your shoulders with your palms facing each other. Stand with your feet shoulder-width apart and then bend your knees slightly. Hold the weights until your arms are completely straight over your head. Hold for a second then start to lower your dumbbells back to shoulder level. Do this in 6-8 repetitions.

4. Rotating triceps kickback

rotating tricep

Stand and bend your knees then lean slightly forward, do this with a dumbbell in each hand. First, bend your right elbow and bring the dumbbell to your side until your upper arm is parallel to the floor. Press the dumbbell back, and while you straighten your arm, start rotating it until your palm faces the ceiling. Then rotate it back until your palm faces in before you return your arm to its original bent position. Make sure to do 12-15 repetitions with each arm.

5. Lateral raise

lateral raise

Hold a dumbbell in each of your arms and position it on your sides. Lift your arms out and up until it reaches shoulder level. Hold for a second then slowly lower the dumbbells. Repeat 12-15 times.

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Alphabrain - Joe Rogan
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