5 upper body exercises for toned arms and strong shoulders

Hi Beauties! How y'all doing? Below is an upper body workout program that will
contour your arm and shoulder muscles. This five-move circuit will also eliminate arm jiggles and give you a strong and toned upperbody.

You'll be needing your own bodyweight, a workout mat and  a pair of light and heavy dumbbells (say, 2kg and 5kg) and get to work!

Do each exercise for 12 reps, with little to
no rest between moves. Rest for a minute
or so after you’re done with the set, and
then repeat the whole circuit over three
or four times for a full upper-body
workout.


Bent over dumbbell rolls

Pick up the heavy dumbbells and stand
with your feet hip-width apart. Push your
hips back (knees slightly bent) and hinge
your torso forward, so it's approaching
parallel to the floor (A). (Keep your chest
"proud" and don't let your lower back
hunch forward.) Begin holding the
dumbbells end to end, then pull them up
by bending your elbows out to the side
(B) . You want your shoulder blades to
pinch together in the back. Control the
weights as you bring them back down to
the hanging position, but don’t let your
chest collapse in.


Chest fly, hand off

For this one, you'll need one of your
lighter dumbbells. Lie on your back,
knees bent, arms raised above your chest,
holding the dumbbell in one hand (A).
Keep your elbows slightly bent and
pointed out toward the sides and open
them up out to the sides as if you're
hugging a very large tree (B) . Raise your
arms back up to center and hand the
dumbbell off to the other hand. Count
each handoff as a rep.


Shoulder cycles

Standing with feet hip-width apart, hold a
light weight in each hand, close to your
sides (A) . Raise your arms straight in front of you, so they're parallel to the floor
(hands facing in) (B) . Open your arms out
to the sides so they are nearly—but not
quite—at a 180-degree angle (C) . Lower
your arms down to the start. Do 6 cycles
in this manner, then switch directions so
you're raising arms out to the side first,
then closing them in toward center, then
lowering down, for another 6 reps.


Overhead tricep

In both hands, grab a heavy dumbbell and
hold it above your head, elbows bent,
with your upper arms aligned with your
ears (A). Keeping your elbows stationary,
extend your forearms straight up so arms
are straight above your head (B) . Bend
your elbows so you’re back in the start
position. Too easy? Double up the
dumbbells.


Half kneeling bicep curls

Kneel down with one knee up and one
knee down on the floor. Pick up one of
your heavier weights in the hand opposite
the "up" knee (A) . Starting with your arm
straight by your side, curl the dumbbell
up through its full range of motion,
keeping your elbow "glued" to your side
(B) . Lower down to the start. Do 12 then
switch sides for 12 more.

Will you be trying this out? Please let me know. I'm working on our last weightloss challenge for this year, if you'll like to be a part of this, please send me an email.