Tone and Tighten Your Arms! Dumbbell Progressive Circuit to Get CRAZY Results 

Tone and Tighten Your Arms Dumbbell Progressive Circuit to
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Tone and Tighten Your Arms! Dumbbell Progressive Circuit to Get CRAZY Results

If you want to tighten your arms then this dumbbell circuit is going to be perfect for you! Do it regularly to get crazy results.

We’re always coming up with new ways to approach our workouts. Today’s routine will help you tone and tighten your arms. It’s called the Progressive Circuit.

The idea behind a progressive circuit is simple. You start with a basic move, like the bicep curl, and do one set of the exercise using a specific amount of weight. After each set, you increase the weight and decrease your reps by one. Over time, you’ll add more weight while decreasing the number of sets you can do with that weight. This will help you build strength and tone your muscles fast!

This workout is really effective at toning your arms because it targets both the biceps and triceps muscles in multiple ways. You’ll also get an added cardio benefit from the movement as well as a nice core workout from trying to stay steady on your feet throughout the movements.

If you want to tighten your arms then this dumbbell circuit is going to be perfect for you! Do it regularly to get crazy results.

 

Tone and Tighten Your Arms Dumbbell Progressive Circuit to

Front Dumbbell Raise

Starting Position

Choose a pair of dumbbells and hold them in front of your thighs with your palms facing your thighs. Your feet should be shoulder width apart, your knees slightly bent and your back straight (not arched). This is the starting position.

Execution

Keeping a slight bend in your elbows to prevent stress at the biceps tendon, raise the dumbbells in front of you to shoulder level. Be sure to keep your wrists straight (don’t bend them) and thumbs up.

Pause briefly and then lower the dumbbells back to the starting position.

 

Tricep overhead Press 3 Set 60 Sec

Place a flat bench in front of a power rack and set the barbell to shoulder height.

Hold the bar with an overhand grip and position it over your chest with your arms straight.

Step back from the rack, bend your knees and get under the bar so that it is resting on your shoulders and upper chest. Your feet should be flat on the floor, knees bent and hips directly under your shoulders.

Take a step forward with each foot, straighten your legs, lift your chest up and press the weight straight overhead until your arms are locked out.

Pause for a second, then slowly lower the bar back to your shoulders by bending at the elbows as you inhale.

Repeat for the desired number of repetitions.

Dumbbell Squat And Press

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

2. Squat down until your thighs are parallel to the floor, then press the weights above your head as you return to the starting position.

3. Repeat for 3 sets of 15 reps.

 

Dumbbell Bent Over Row

Stand with your feet shoulder-width apart.

Hold a dumbbell in each hand, letting them hang at arm’s length with your palms facing each other.

Bend at the waist and lower your torso until it’s almost parallel to the floor. Keep your head up, back straight, knees slightly bent, and hips back. This is your starting position.

Now bend your elbows and pull the weights to the sides of your torso. Pause, then slowly lower them back to the starting position.

 

Dumbell step Up

Start standing tall with a dumbbell in each hand, palms facing each other.

Step one foot up onto the box, bench or platform, keeping your shoulders back and chest proud.

Drive through the heel of your lead foot as you step up to stand on top of the box, bench or platform with both feet. Don’t use your arms to pull yourself up.

Step back down and repeat.

 

Dumbell Peck Fly

Stand up with a straight torso and hold one dumbbell in each hand at arm’s length. Keep your elbows close to the torso. This will be your starting position.

While keeping the upper arms stationary, exhale and use the pec muscles to bring the weights together in front of you. Hold for a second at the top of the motion and squeeze the chest muscles as you breathe out.

Slowly begin to bring the dumbbells back to the starting position as you inhale. Hold for a second at the starting position and repeat for the recommended number of repetitions.

 

Standing Hammer curl

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Your arms should be hanging down at your sides, palms facing inward.

To curl the weight, flex your biceps and exhale as you squeeze them for a second or two at the top of the move. Your upper arms should stay in place throughout the entire exercise.

Slowly lower your hands back to the starting position and repeat for the desired number of repetitions.

 

Seated Dumbbell Military Press

STARTING POSITION (SETUP): Sit on the end of a bench or chair. Hold a dumbbell in each hand at shoulder level with your palms facing forward and your elbows bent.

MOVEMENT (ACTION): Press the dumbbells straight up, rotating your wrists so that the palms face forward at the top of the movement. Lower the dumbbells back to the starting position.

 

One Knee Push Ups

Start in the push-up position (A). Lower your body until your chest nearly touches the floor. As you push back up, raise your right hand off the floor and bring it straight out in front of you (B). Reverse the movement to return to the starting position, then repeat with your left hand.

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