Let’s face it: When it comes to looking muscle-beach-ready, big arms are an absolute must.
Plus, it will helpget rid of “turkey wings"over the holidays.
So gear up for the only 10-minute arm workout you need that’s a total sleeve-buster.
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Plan to perform each exercise for 10 reps, rest briefly, then move to the next exercise.
Repeat the full circuit three to five times.
Press the dumbbells up and overhead.
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you’ve got the option to bring them together at the top for a maximum range of motion.
Slowly return to the starting position.
Repeat for target repetitions.
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The rear delts round out a nicely shaped shoulder for a solid 3D appearance.
To perform a dumbbell rear delt row, begin bent over with a lighter dumbbell in each hand.
Keep elbows straight, extend the dumbbells laterally, keeping your thumbs pointed to the ground.
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Extend until your arms are fully extended out to the side.
Hold for a brief moment at the top, then return to the starting position.
Extend your arms until the dumbbell is over your head and your arms are locked out.
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Slowly return to the starting position.
Repeat for the target reps. Raise the dumbbells by bending at the elbow, rotating your wrists upward as you raise them.
Slowly return to the starting position.
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Curl the dumbbell up with your wrist, focusing on squeezing the muscles in your forearm.
Return to the starting position.
Repeat for the target reps.
