Looking for Arm Workout Suggestions!

http://www.youtube.com/watch?v=6yUE_7sh65I

You can do this with dumbells too, good luck!

Asked this question on another thread, but this one seems like a good place to ask too: can you do compound lifting with dumbbells instead of a barbell? I have the hand weights that can hold plates of varying weights but no long barbell. Also, is a 15-20 minute circuit of various lift and curls with hand weights which covers all the muscle groups, OK, or do you really have to do the barbell lifts to get the desired effect?

I copied this from another recent post by bluiz13. TOPIC: Arm Exercises For Women: Get Sleek, Sexy Arms.


Mon 03/28/11 11:49 AM
From Women's Health Online - emailed article...

Score beautifully toned arms with this muscle-shaping upper-body workout - Jen Ator

Here's something you'll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right arm exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza's upper-body workout, below, hits every major muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you're after.

Using five-to eight-pound weights, perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets three times a week.

Move 01
Reverse Fly

Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.

Move 02
Biceps Curl

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

Move 03
Dumbbell Cross Jab

Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep.

Move 04
Lying Triceps Extension

Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, then lift the weights back to the starting position. That's one rep.

I think you can, you can add more weight on a barbell though. What is the desired effect you're going for?? If you want to tone up fast, I'd lift heavy 8-10 rep range... find a weight that makes the last two reps hard!

I have a few goals: overall greater strength is one. Keeping on muscle while losing weight from lots of cardio is another. And lastly, what every woman wants, Michelle Obama arms. I am doing lots of hard cardio (30 minutes a day 6 times a day for ~300 calories) and have been losing about 2 pounds a week. But I am also middle aged, and have arthritis that can flare up and be quite painful, so squats, lunges, push ups, stuff like that can be really hard. I find I can do the free weights and enjoy it, but I also want to do compound lifts for full body toning.

Dips
and
Chin-ups
along with the aforementioned
Push Ups