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Sculpt Strong Sexy Arms With This 15-Minute Workout

Posted on: by Women's Health
A woman using dumbbells to sculpt her arms

Gym Equipment sponsored by REBEL Elite Fitness

Head into winter with guns blazing

Ever wondered how guys (and Michelle Obama) get such sculpted arms? The secret isn’t endless biceps curls. Triceps (the muscles at the back of your arm) make up about two-thirds of the muscle in your arm, so you need to get them in on the action. Add this routine to your exercise regimen twice a week and watch the arm flab disappear. Do 10 to 12 reps of each exercise, then repeat the circuit.

You’ll need: A resistance band and a set of dumbbells

Watch one of our WH staffers perform the moves:

1. Tricep Rope Extensions 

Connect a rope attachment to a cable station and set it at a height above your head. Grab the rope with each hand and stand with your back to the cable station. Stand in a staggered stance, bend at your torso and hold the rope behind your head with your elbows bent 90 degrees. Without moving your upper arms, pull the rope forward until your arms are straight. Pause, then return to start.

At-home tip: Simply loop a resistance band around a pole or tree to create your own cable station.

READ MORE: 9 Ways You Can Tone Your Entire Body Using Just A Rope

2. Dumbbell Biceps Curl  

Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then lower the weights back to start.

3. Resistance-Band Biceps Curl

Stand on one end of a resistance band with both feet about shoulder-width apart. Grab the other end of the band with your hands about shoulder-width apart, arms at your sides. Without moving your upper arms, bend your arms and pull the band as close to your shoulders as you can. Pause, then slowly lower back to start with a controlled movement.

4. Tricep Dips 

Hoist yourself up on a bench (or the end of your bed) with your torso perpendicular to the floor. You’ll maintain this posture throughout the exercise. Slowly lower your body until your upper arms are parallel to the ground. Push back up until your elbows are nearly straight but not locked.

No Equipment? No Problem. This 15-Minute Workout will help you tone-up anywhere, plus upgrade your arm workouts with these moves

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