With a few weeks left until I was attending a fancy party with relatives I hadn't seen in a while, I was inspired to kick my workouts up a notch so I'd feel extra confident in my strappy dress. My arms are already strong and toned from CrossFit, but I wanted to give them a little extra love, so I committed to doing this seven-minute arm workout about three times a week.
7-Minute Home Arm Workout
Equipment needed: Pair of medium-weight dumbbells (six to 20 pounds). Have two sets on hand so you can use the heavier pair for the exercises that are easier (I used a pair of 10-pound and 15-pound weights).
Directions: After a dynamic arm warmup, complete the four circuits ahead. I performed all 12 moves without any rest since I'm used to quick, intense workouts from CrossFit, and it took me seven minutes, but feel free to add the one-minute rest periods in there (as the workout is written) if you need.
Move through the plank bunny hops quickly to get your heart rate up, then for the strengthening exercises, focus on moving with correct form. After the workout, be sure to do a cooldown, such as these arm and shoulder stretches.
Begin in a plank position with your feet touching.
Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
To complete one rep, jump your feet back to plank.
1 / 9
Overhead Shoulder Press
Image Source: Getty / Mikolette
Hold a dumbbell in each hand just above your shoulders, palms facing in.
Straighten your arms above you.
Bend your elbows coming back to the starting position to complete one rep.
2 / 9
Triceps Push-Ups
Image Source: Getty / mihailomilovanovic
Begin in plank position with your arms and body straight, shoulders over your wrists. Keep your core engaged.
Bend your elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
Straighten your arms, coming back to plank position.
This counts as one rep.
3 / 9
Wide Bicep Curl
Image Source: Getty / Mikolette
Stand with your feet slightly wider than hips-width distance apart.
Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up.
Bend at your elbows, pulling the weights toward your ears.
Extend your arms out wide again to complete one rep.
4 / 9
Upright Row
Image Source: Getty / Mikolette
Stand with your feet hip-distance apart and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Slowly lower them to the starting position. This counts as one rep.
5 / 9
Triceps Dips
Image Source: POPSUGAR Photography
Position your hands shoulder-width apart on a secured bench or stable chair.
Slide your butt off the front of the bench with your legs extended out in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Grab a set of dumbbells and lie down on a workout bench (or on the floor).
Hold the dumbbells above your chest, shoulder width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
This counts as one rep.
7 / 9
Bent-Over Reverse Fly
Image Source: POPSUGAR Photography
Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in your elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
8 / 9
Bent-Over Row
Image Source: POPSUGAR Photography
Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.
