Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, or you can dedicate one workout a week to your upper body.
Bicep Curls
Standing with your feet hip width apart, take a dumbbell in each hand. Without moving the upper arms, bend the elbows and bring the weights towards the shoulders. Lower back to starting point with control and do 11 more reps.
Alternating Bent Over Row
With dumbbells or kettlebells, stand feet hip-width apart and your palms facing each other. Hinge the hips backwards and bring the upper body parallel to the floor. Contracting the core, bend the left elbow back, bringing the hand in line with your ribs, lower back to start position. Do 12 reps on each side.
Tricep Kickbacks
Start with feet apart and knees bent. Lean slightly forward with a dumbbell in each hand, elbows at 90 degrees by your sides. Press the dumbbells back and up, and as you straighten your arms, squeeze the triceps. Lower weights with control to start position. Do 12 reps.
