Sculpt and Strengthen Your Arms With This 3-Week Challenge

Sculpt and Strengthen Your Arms With This 3-Week Challenge
6/25/17 6/25/17 POPSUGAR Fitness beginner workouts 21-Day Arm Challenge Sculpt and Strengthen Your Arms With This 3-Week Challenge June 25, 2017 by Jenny Sugar 391.1K Shares View in slideshow Start by holding a dumbbell in each hand at the sides of the body. Keeping your elbows close to your side, slowly raise the dumbbells to the chest. Moving with control, lower back to the starting position. This counts as one rep. Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees. Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position. This counts as one rep. Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you. Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position. This counts as one rep. Hold a dumbbell in each hand just above the shoulders, palms facing in. Straighten the arms above you. Bend the elbows coming back to the starting position to complete one rep. Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint. Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together. This completes one rep. Choose an appropriate size dumbbell (three to eight pounds) and follow the plan above. Every other day is a rest day to give your muscles a chance to rebuild and become stronger. Original article and pictures take http://www.popsugar.com/fitness/21-Day-Arm-Challenge-37016988?stream_view=1#photo-37017908 site