Cocktail Dress Arm Workout – 5 Simple Movements

Time to get those arms toned and looking awesome for cocktail dress season! This is a super easy to follow workout…only 5 movements to remember! Easy enough to do in the morning or right before bed. You will be on your way to confidence and compliments in no time!

All five exercises are movement patterns that require your muscles to “hold tension” for a longer period of time as compared to other exercises. More time under tension means more transformation to your muscles that you’ll see in the form of tightness, tone, strength, and gorgeous curves. Thanks to Women’s Health Magazine for the info below…it was too good not to share with all of you!

The Workout: For this workout, you’ll be doing supersets. This means that you’ll perform two exercises back-to-back with no rest in between the two sets. After the combined two sets, you’ll take a 30-second break before performing the next two-exercise set. You’ll perform a total of three two-exercise sets per superset. For example, you’ll complete a set of move one below, then immediately complete a set of move two below. You’ll then rest 30 seconds before beginning the second two-exercise set. Rest for 30 seconds, and repeat this superset one more time before moving on to exercises three and four as a combined superset. Then, perform the last exercise, five, by itself for three sets with 30 seconds of rest in between sets.

Move #1 CLOSE HANDS PUSH UP (Super Set 1)

Begin at the top of a pushup position with your hands placed directly under your shoulders. Keep your feet together and your midsection contracted and braced (A). Maintain a long body from head to toe, and lower down by bending your elbows until your torso is about four inches off the floor (B). During the descent, keep your elbows tucked back towards your ribs. This places more work onto the front of your shoulders and your triceps. Immediately push back up to the start position, keeping your upper arms and elbows following the same trajectory as during the descent. That’s one rep; do 15.

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Begin in a downward dog position with your hands shoulders-width distance apart and feet hip-width distance apart. Space your hands and feet from each other so that you have equal pressure on your hands and feet, with your hips reaching upwards towards the sky (A). Bend your elbows outward so that your head moves towards the ground in between your hands. Lower down until the top of your head is approximately four inches off the ground (B). Push into your hands to return to the starting downward dog position. That’s one rep; do 12.


Holding a pair of eight– or 10-pound dumbbells, lie down on your back on a flat bench. Place your arms directly over your chest with palms facing each other (A). Press your shoulders down and away from your ears towards your hips to anchor them into a stable holding position. Bend your elbows and lower the weights towards the tops of your ears without moving your upper arms—they should stay perpendicular to the floor (B). Press upward and contract the back of your arms to return the dumbbells to the starting position until your arms are straight with unlocked elbows. That’s one rep; do 15.

Move #4 STANDING BICEP CURL (Superset 2)

Stand with your feet shoulder-width distance apart, and hold dumbbells at your sides with your palms facing forward. Stand tall with your midsection braced (A). Bend your arms to pull the dumbbells up to your shoulders, maintaining your hand position. You will end with your palms in front of and facing your shoulders (B). Pause at the top for two seconds before lowering the dumbbells back to the start position with control. That’s one rep; do 15.

Move #5 T-PUSHUP (Straight Set)

Begin in a pushup position with your hands on the floor directly below your shoulders and your feet together. Brace through your core and keep your spine long from head to heels (A). Keeping your feet together, pivot onto the outside of your left foot and balance on your left hand. Think of moving your body as one solid unit, moving together. Keep a straight line from your shoulders through your hips all the way to your ankles. Keep your feet flexed (B). Hold this position for a count of five. Return to the starting pushup position. From there, rotate to the other side and onto your right foot, holding for five seconds, then return to the starting push up position. That’s one rep, do 10.

Workout and Photo Source Womens Health Mag

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