15-minute exercises for the arms


Whether it’s summer or winter, each of us has plenty of opportunities to show off our shoulders. Be ready for it. Thanks to this express training, your arms will be slim, shapely and sexually sculpted. Do this set of exercises 3 times a week. Connect the arm exercises (15-20 repetitions) into a circuit and do them one after another without pausing. After the full circuit, rest for a minute and repeat the whole procedure 2 more times.

You can exercise with heavy dumbbells without fear of growing to your man’s size. The genetics and the hormonal balance of the female body will never allow this to happen. Go to the next page and start training for shapely arms with WH.

1. Raising your arms to the sides

Grab a pair of dumbbells and stand straight slightly apart. Push your hips backwards and bend your knees to lean forward strongly. Hold the dumbbells in straight hands using the neutral grip (a). Raise the arms sideways until they are parallel to the ground (b). Stop the movement, then slowly, controlling the weight, go back to the start.

2. Forearm bending

Stand straight with your feet shoulder-width apart. Hold the dumbbells with the grip in your arms straight along your body. Press your elbows against the body (a). Bending your arms at the elbows, raise the dumbbells until the biceps are fully stretched (b). Slowly return to the starting position.

3. Dumbbell blows

Stand straight with your feet wider than shoulder width apart. Hold the dumbbells directly in front of your shoulders with your elbows bent. Bring the punch forward and to the side by rotating your hip a little – first with your left (a) and then with your right (b) hand. It’s one repetition.

4. French Pressing

Lie down with your back on a flat bench, holding dumbbells above your head with straight arms (a). Bending your arms at the elbows, shift the weight behind your head as shown in figure (b). Go back to the start with a dynamic movement. Ask a friend for protection if you are doing this exercise for the first time.

Did you like dumbbell exercises? Then maybe try our body pump training – go ahead, the world belongs to the brave!

The canons of beauty and aesthetics are constantly changing. For a long time, society has been ruled by the cult of a healthy and active lifestyle. Celebrities and celebrities promote their well-groomed, athletic bodies in the media, thanks to which more and more people start to follow a diet and practice various sports to improve their figure. In order to look pretty, you should systematically perform exercises for various parts of the body, including exercises for the arms. How to get rid of “butterflies” and “pelicans”?


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