Strong, Sexy & Sculpted Arms in Only 7 Exercises

| Fitness

Think about all of the things you do with your arms every day and all of the clothes you wear or wish you could wear that expose your arms. It's so worth it to take a few minutes several times a week and show them some love. With these seven beginner moves, you'll be able to work the biceps, triceps, chest, upper back and shoulders for a total upper body package. Take a look at these:

1. Upright Rows: Grab a pair of dumbbells and stand with your feet under the hips. Let the dumbbells rest against your thighs. Exhale and pull them straight up to at least your bra line. Keep the elbows within an inch or two of shoulder height — no lower! This exercise works the shoulders and upper back. Inhale and release the weights to repeat. See more here.


2. Triceps Push Backs: Burn up those stubborn triceps with a push back! Stand with your feet under your hips, slightly bend the knees, then hinge the hips as your chest leans forward. Keep a straight back as you push the weights from the hip to the ceiling, moving about 6 inches with each push. Pull the naval into the spine so you don't call on your back to stabilize! See it here.


3. Bicep Curl to Press: Whenever you can combine exercises, do it. It refreshes the workout and keeps your mind sharp! Stand with the feet under your hips or a little wider and rest your knuckles against your thighs. Moving only your forearms, curl the weights into your shoulders. Open the chest by bringing the arms out to the sides and press the hands overhead. Reverse the movement to complete one rep. See more here.


4. Front to Lateral Raise: Another compound move sure to rock your shoulders and upper back is the dumbbell raise from front to side. Stand with your feet under the hips, but don't lock the knees. Brace the core. Start with the weights in front of your legs and alternate opening to the front or side, bringing them up to shoulder height every time and releasing them to the legs before switching directions. This one will catch up with you fast! Check it out here.

Dumbbell Front Lateral Raise

5. Knee Pushups: Moving your own bodyweight is the perfect challenge. Come to all fours and walk the hands out until the hips have straightened to create a line from the top of the head through torso, hips and thighs. Take your hands a little wider than your shoulders. Inhale and lower as far as you can with good control, then exhale and push up. Keep the straight, solid line the entire time! See it here.


6. Lying Chest Fly: Tone the chest and perk up the pecs! This move also works your biceps as they stabilize throughout the movement. Lying on your back with your knees bent and feet planted, raise the dumbbells over your chest. Slightly bend the elbows and curl the wrists, then exhale to open the weights out to the side. Make sure your elbows don't touch the floor. Inhale and close to complete on rep. Check it out here.


7. Bent Over Row: Burn up back fat and tone the biceps and triceps in one solid row. Get the feet under the hips and bend the knees. Sink your hips behind you so your weight is in your heels. Lean forward keeping a straight back and look about 5 feet in front of you on the floor. The weights start at the knee and move up past the hip. Elbows point straight behind you. Keep the abs active and row your way to sexy! See it here.


Put it all together in a beginner's routine with Real Mom Model Melissa. Watch it now!