Who says you need weights to get a great arm workout? You can get strong, lean, and toned arms quickly and easily with this water bottle arm workout you can do anywhere! All you need is some SkinnyFit Detox and you’re good to go! Complete 20 reps of each exercise for 2 rounds.
Things To Remember
- Always keep a neutral spine and try to relax your shoulders when performing each exercise. (Perform your exercises in front of a mirror if you want to keep an eye on your form).
- Use a 2-1-2 tempo when performing each exercise. This is a pretty standard tempo for weight lifting but, of course, feel free to change up your tempo if you’d like.
- The first number (2) is the concentric, or lifting, component of the lift.
- The second number (1) denotes any pause at the midpoint.
- The third number (2) is the eccentric, or lowering, component.
Water Bottle Arm Workout
1. Alternating Lateral Raise
Alternate your movement from a lateral raise to a front raise. These movements focus on the outside portion of your shoulder (your lateral deltoid), and the front portion of your shoulder (your anterior deltoid).
2. Boxer Drill
The Boxer Drill is a great opportunity for you to kick up your heart rate! Complete the exercise by rotating your movements to either side. If you want to increase your heart rate then complete the movements quickly or as fast as you can while still maintaining proper form and technique.
Because the Boxer Drill is a rotational exercise, you are also working on strengthening your core!
3. Arm Circles
By now your shoulders should be feelin’ the burn! Kick it up a notch by adding a static movement like small arm circles! Make sure to rotate directions to hit the front and back part of your shoulders!
4. Bicep Curls/Lateral Bicep Curls
It’s important to train your body in various planes of motion. You can take a traditional bicep curl and create more diversity in the exercise by positioning your arms at a 45 degree angle. This trains the muscle to become stronger and more functional in different positions.
5. Standing Military Press
Keeping your arms in a 90 degree angle at shoulder height is the starting position for this exercise. Lift your arms completely straight above your head and then return to your starting position. The prime mover (main muscle) used in this exercise is the superior (top) part of your shoulder and your traps (trapezius). To add an additional strength component, add a chest fly in between each over head movement. To do this, simple bring your arms in the front of you chest while keeping a 90 degree angle. This exercise also works on shoulder mobility.
6. Overhead Tricep Extension
Say bye-bye to bat wings! Tricep extensions are a great exercise to tone the back of the arms! The extension movement keeps the muscle looking long and lean without getting bulky! When performing this exercise try to keep your elbows close to your head during the extension.