Arm Day: Build Strong, Sculpted Arms

If you’re looking to tone and strengthen your arms, this workout hits all the right spots — biceps, triceps, and shoulders. Grab a pair of dumbbells (light to medium weight) and get ready to feel the burn!

This routine combines strength and endurance with controlled movements that challenge your muscles through the full range of motion. Remember: slow and steady reps build more strength than rushing through!

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The Workout

1. Hammer Curl

Keep your palms facing in and curl the dumbbells toward your shoulders. This move targets both the biceps and forearms for a balanced shape.

2. Flat Curl

Turn your palms up and curl straight toward your shoulders. Focus on squeezing your biceps at the top for maximum activation.

3. Tricep Extension

Raise your dumbbell overhead and bend your elbows to lower it behind your head, then press back up. Keep your elbows close in — it’s all about that tricep burn!

4. Push Ups

Bodyweight strength at its best! Keep your core tight and lower your chest toward the floor. Modify on knees if needed — form always comes first.

5. Bicep Curl + Press

Combine a traditional curl with an overhead press. This move challenges your arms and shoulders while elevating your heart rate.

6. Tricep Extensions (Round 2!)

Finish strong by hitting the triceps one more time. You’ll feel the muscles working and tightening with every rep.

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🔥 How to Do It

Perform each exercise for 10–12 reps, moving with control and focus. Complete 3–4 rounds with a short rest between sets.

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💫 Trainer Tips

* Keep your core engaged throughout each move.

* Slow down the lowering phase to build more muscle control.

* Choose a weight that challenges you but allows for good form.

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Strong arms don’t just look good — they support better posture, confidence, and daily movement. So roll out your mat, pick up those weights, and get ready to feel empowered.