Wave good-bye to your arm jiggle for good!

Posted under female workout

Sculpt every inch of your upper body including biceps, triceps, shoulders, chest and back; while also engaging your abs and hips so you get double the benefits.

The plan

Using light dumbbells, weighing 3 pounds max, perform two sets of 10 reps of each move. Complete the workout three times a week on nonconsecutive days and you’re on your way to being armed and dangerously sleek in a matter of three or four weeks.

Technique tips

Squeeze your abs throughout each movement to help stabilize your torso, which will keep the focus of the work on your arms. Pull your shoulders back and down, and relax your neck to avoid injury.

Fighter pilot

Stand with feet hip-width apart, knees bent, a weight in each hand, arms down. Bend forward slightly at waist; extend arms to sides at shoulder level, palms forward. Rotate torso left. Let arms follow; look at left hand (as shown). Return to center; rotate right to finish rep. Do two sets of 10 reps.
• Works shoulders, obliques, back

Biceps balance

Sit with legs together, knees bent, a weight in each hand. Tilt torso back 45 degrees and lift feet. Hold tilt as you straighten arms forward at chest level, palms up. With elbows in place, curl arms toward head (as shown). Keep body still as you curl arms out and in. Do two sets of 10 reps.
• Works shoulders, biceps, abs

Power flye

Lie faceup with feet flat, a weight in each hand, arms out to sides at shoulder level, palms up. Press heels and shoulders into floor as you lift hips as high as you can. Maintain lift as you bring left knee toward chest, and palms together in front (as shown). Lower foot and arms. Repeat with right leg for one rep. Do two sets of 10 reps, lowering hips to rest between sets.
• Works chest, biceps, abs, butt

Hammer lunge

Start in a lunge, with right thigh parallel to floor, knee over ankle, a weight in left hand. Lean forward and place right hand on right thigh. Draw left elbow up to bring weight to ribs. Hold elbow in place, extend arm behind you. Raise chest to vertical as you bring left arm forward and overhead (as shown). Return to start. Do 10 reps; switch sides and do 10 more. Do two sets.
• Works shoulders, triceps, back, butt, legs

Torso twist

Kneel with arms down, a weight in each hand. Lift arms out to shoulder height, palms up, elbows soft. Lean back, rotate torso left and look left (as shown). Return to center, upright; lean back; rotate right to finish rep. Return to center. Do two sets of 10 reps.
• Works shoulders, biceps, back, abs

Sunset, sunrise

Stand with feet hip-width apart, a weight in each hand, arms down. Slowly roll down from waist, one vertebra at a time, allowing head and arms to dangle above floor. Hold for one count, then slowly roll up and bring arms to shoulder height, palms in (as shown). Arch back slightly and reach arms back alongside head and slightly out to sides, palms up. Return to start. Do two sets of 10 reps.
• Works shoulders, back, abs

Thanks to Self for the workout!

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