4 Moves Arms Workout
YOU’LL NEED A resistance band and a sturdy household chair. (But heads up — if you don’t have a resistance band, we’ll offer some modifications below, don’t sweat it.)
DO 2 sets of 10 reps for each move.
And here are step-by-step instructions for how to do the moves!
1. WIDE-ARM PUSH-UP
Start in a high plank with palms wider than shoulders, knees on floor, ankles crossed. Slowly lower chest to floor, then push back up to start for 1 rep. Do 2 sets of 10 reps.
2. BUNGEE CURL
Kneel on floor with a resistance band looped under knees, holding opposite end in hands at thigh level. Slowly lift hands until elbows are bent 90 degrees, keeping them close to body. Pause; lower slowly for 1 rep. Do 2 sets of 10 reps.
Don’t have a resistance band? That’s totally fine! Instead of the bungee curl, do narrow-width push-ups instead. Get into push-up position with hands no more than two inches apart — your fingers should form a sort of diamond shape. Inhale and lower toward ground, keeping elbows close to sides. Exhale as you push back to start for 1 rep. Do 2 sets of 15 reps.
3. CHAIR DIP
Sit on a sturdy chair, hands on edge of seat shoulder-width apart. Straighten arms to lift yourself off chair, legs extended. Lower to floor until elbows are bent 90 degrees. Push back up for 1 rep. Do 2 sets of 10 reps.
4. ARM ZINGER
Stand with a resistance band behind lower back, holding ends with palms at hips. Keep torso still and extend right arm out to side. Pause; slowly bend elbow for 1 rep. Do 10 reps; repeat on opposite side. Do 2 sets.
No resistance band? No problemo! Replace the arm zinger with some plank up-downs. Start in plank position. Lower to forearm on right, then same on left. Return to starting position one arm at a time. Continue for 30 seconds for 1 set. Rest for 30 seconds. Do 3 sets