Arm + Upper Body Strength

If you're looking for a simple but effective way to build stronger arms and upper-body power, this workout hits all the major movers — triceps, biceps, shoulders, and core. Using a mix of resistance bands, dumbbells, and bodyweight, you’ll challenge your strength and stability from every angle.

Perform each move for 30–45 seconds, rest 15–20 seconds, and complete 3–4 rounds.

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🔹 1-Arm Band Tricep Extension

Isolate each arm and focus on squeezing through the back of the arm. Keep the elbow tucked close and extend fully at the top.

🔹 2-Arm Band Tricep Extension

Double the effort! Keep the band anchored and press straight down, engaging both triceps at once. Move slowly and avoid swinging.

🔹 Static Hold Iso Curl

Hold your dumbbells at a 90-degree angle and keep tension in the biceps the entire time. This is a small move with a big burn.

🔹 Alternating Curls

Switch sides with control, keeping elbows tight to your ribs. Focus on the lift, lower, and keeping tension on the muscle.

🔹 Cross-Body Punch Curl

Curl and punch across the body, activating the biceps and shoulders while adding a hint of rotation for core engagement.

🔹 Squat Thrust With Push-Up

A total-body power move. Hop back into a plank, complete a push-up, and return to standing. Keep your core strong throughout.

🔹 Two Hip Dips Up to Push-Up

Start in a plank, drop each hip toward the ground, then press into a push-up. This combination hits core, obliques, chest, and triceps all in one flow.

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🔥 Wrap-Up

This workout is designed to build upper-body strength, increase endurance, and give you that energized, pumped-up finish. Pair it with a quick stretch and you’re good to go!