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Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

Sculpt and Tone Your Arms with These Four Dumbbell Moves

March 2, 2018

The weather is warming up and it's almost tank top season! Together, these four exercises target every area of your arms and only require dumbbells for equipment. You can do this workout from the comfort of your own living room! If you don't have a set of dumbbells lying around - don't worry. There are common household items that you can grab and use as weights.

 

CLICK HERE to view: How to Use Common Household Items as Gym Equipment | WATCH NOW: Better Kansas City on KCTV5

 

Check out the full workout below! Always start with a quick warm-up + stretch.

 

1. Sumo squat + bicep hammer curl

3 sets of 10 reps

 

HOW TO: Start with your feet in a wide stance with your toes pointed out. Squat down so that your thighs are parallel to the ground, keeping your core tight and your chest up. At the same time, bring the dumbbells up to your shoulders in a curling motion. Make sure to keep your elbows pinched in tight to your sides. Return to standing position and repeat.

 

MUSCLES WORKED: Biceps, glutes, quads, hamstrings, hip flexors, and core.

2. Overhead tricep extensions

3 sets of 15 reps

 

HOW TO: Start with your feet shoulder width apart and make sure your glutes, quads, and core are engaged through this whole movement. (Carefully) bring the dumbbell overhead, with straight arms. Bend your arms to form a right angle, with your forearms parallel to the ground. Extend your arms back in to a straight position, pinching your triceps at the top.

 

MUSCLES WORKED: Triceps.

3. Front + lateral raises

3 sets of 10 reps

HOW TO: Start with your feet shoulder width apart and make sure your glutes, quads, and core are engaged through this whole movement. Begin by raising both dumbbells in front of your body, with your arms straight and core stable. Bring your arms to a position parallel to the ground and lower back down to your sides. Next, bring the dumbbells out to your sides, and up to a position parallel to the ground. Return to the beginning position and repeat.

 

MUSCLES WORKED: Deltoids and core.

4. Rolling plank + side press

3 sets of 12 reps

HOW TO: Start in a high plank position, making sure your core is engaged, hips are straight, and your shoulders are directly above your hands. With your core tight, bring the dumbbell to your shoulder, slowly roll on to one side, and press the dumbbell to the sky, straightening your arm at the top. Bring the dumbbell back to the ground and repeat on the other side.

 

MUSCLES WORKED: Deltoids, biceps, obliques, traps, lats, and abs.

CLICK HERE to view: Flourless Red Velvet Protein Cookie | Easy, Healthy Dessert Recipe

OUTFIT BY FABLETICS. Click HERE or the image above to get 2 pairs of leggings for $24! 

Did you try this workout? Snap a photo, share it on Instagram, and tell us how the workout made you feel. Don't forget to tag me @samanthabowers_ so I can see your hard work and dedication!

 

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