Lose Those Batwings! 5 Moves, 5 Weeks to Killer Arms and Shoulders

by Jessica Smith

Get tank top ready from home with this upper body workout designed by certified trainer Jessica Smith. All you’ll need is a set of dumbbells (3-10 pounds) or similar weighted objects (such as two 16-ounce water bottles). Do each exercise back to back with little to no rest in between, repeating the circuit three times. To get nicely sculpted arms in as little as five weeks, do this routine every other day, plus 30-45 minutes of cardio on most days of the week and eat a healthy diet.

#1: Plank Up

 

This exercise doubles as a warm up to get you going and is a vital part of your arms, shoulders, chest and abs workout. Lie face down in the pushup position and support yourself on your forearms. Brace the abs tight and lift your hips up in line with your shoulders to create a straight line from the heels to the head. Push off your left forearm until your holding yourself up with your palm. Refer to the first photo. Repeat with your right arm so that the body is in a full push up position. This can be seen in the second photo. Lower back down on the right elbow, then left, to return to the start position. Do four repetitions leading with your left arm and then four leading with the right. If the full plank is too challenging, use a modified plank position shown in the second photo by bending the knees lightly on the ground.

#2: Kneeling Reverse Fly

 

This double-duty combo move sculpts your shoulders and arms while also strengthening the often overlooked muscles in your forearms and wrist. Stand with the feet together holding dumbbells, palms facing thighs. Pull abs in tight, and without moving your torso, curl your arms up toward your shoulders, whilst palms remain down. Refer to the first photo. Then extend arms overhead, keeping palms facing forward, as shown in the second photo. Return to the starting position and repeat 15 times.

#3: Inverted Grip Biceps Curl & Press

 

This double-duty combo move sculpts your shoulders and arms, as well as strengthens the often overlooked muscles in your forearms and wrists. Stand with feet together holding dumbbells, palms facing thighs. Pull the  abs in tight, and without moving your torso, curl your arms up toward your shoulders, palms facing the floor. Refer to the first photo. Then extend the arms backwards, as shown in the second photo. Return to the starting position and repeat 15 times.

#4: Triceps Kicker

 

Say bye-bye to batwings with this back-of-the-arms sculptor. Stand holding dumbbells, feet hip-width apart, knees slightly bent and lean forward from hips until your chest is almost parallel with the floor, bending elbows behind the body, as in the first photo. Extend the arms, rotating palms up towards the ceiling, as show in the second photo. Keep the arms extended, and raise them a few inches higher. Bend elbows and return to start. Do 15 repetitions.

#5: Chest Hug

 

Create a more defined cleavage line and a flatter tummy with this multi-tasking exercise. Lie face up on the floor, with knees bent and together, feet flat on the floor, holding dumbbells straight out from the shoulders, keeping them just above the ground, palms facing up as in the first photo. Draw your knees up into your chest and bring the arms together in front of your chest, elbows on the outside of your knees, lifting head and shoulders off the floor. Refer to the second photo. Return to the start position. Do 15 repetitions.

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