This workout changed my mind.<\/p>\n
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Certified personal trainer for Life Time<\/a>, Evie Gibeily, designed this routine for Fit&Well, explaining that she chose this combination of exercises to cover all the major arm muscles\u2014biceps, triceps and shoulders\u2014with a selection of push and pull movements.<\/p>\n \u201cTogether, they build both size and strength while improving shoulder stability and coordination. With minimal equipment, it\u2019s a complete upper-body session that fits any home or gym setup,\u201d she says.<\/p>\n Gibeily recommends working on your upper-body strength to preserve and improve your ability to lift and carry heavy objects, as well as supporting your posture. \u201cStronger arms reduce injury risk, enhance confidence in movement, and create a solid foundation for all other forms of training, including running, yoga and core work,\u201d she explains.<\/p>\n For this workout, you will need a pair of medium-weight dumbbells. Gibeily recommends 8 to 15 lbs each, depending on your experience and the kind of challenge you want.<\/p>\n <\/p>\n Do three sets of 10-12 reps with short rests, so make sure the dumbbells are heavy enough to make your final few reps difficult, but light enough to complete all of your sets with good form.<\/p>\n 1. Biceps curl to press<\/p>\n Sets: 3 Reps: 10-12 Rest: 30-45 seconds<\/p>\n \u201cThis compound move targets the biceps and shoulders simultaneously, improving upper-body coordination and pressing strength,\u201d says Gibeily.<\/p>\n How to do it:<\/p>\n Stand holding dumbbells by your sides, palms facing forward.Engage your core and bend your elbows to lift the weights to your shoulders, keeping your elbows pinned to your ribs.Once your dumbbells reach shoulder height, rotate your palms forward and press the dumbbells overhead in one fluid movement.Reverse the movement to return to the start.2. Triceps kickback<\/p>\n Sets: 3 Reps: 10-12 Rest: 30-45sec<\/p>\n \u201cThe triceps make up two-thirds of your upper arm, and this exercise isolates them effectively while reinforcing posture and stability,\u201d says Gibeily.<\/p>\n How to do it:<\/p>\n Stand holding dumbbells by your sides with your palms facing, with one foot in front of the other.Hinge forward from your hips so your back is at a 45\u00b0 angle to the floor, keeping your upper arms pinned to your torso, but allowing a bend in your elbow so the dumbbells hang down. This is your starting position.Straighten your elbows to lift the dumbbells behind you, squeezing the muscles in the backs of your upper arms.Pause, then return to the starting position under control.3. Lateral raise<\/p>\n Sets: 3 Reps: 10-12 Rest: 30-45sec<\/p>\n \u201cThis exercise builds width and definition in the shoulders while supporting scapular control and stability\u2014crucial for joint health and pressing performance,\u201d says Gibeily.<\/p>\n How to do it:<\/p>\n Stand holding dumbbells by your sides, with your palms facing and a soft bend in your elbows.Keeping a slight bend in your elbows, lift the dumbbells out to the sides to shoulder height.Lower the dumbbells slowly with control.4. Hammer curl<\/p>\n Sets: 3 Reps: 10-12 each side Rest: 30-45sec<\/p>\n \u201cThis exercise targets both the biceps and brachioradialis<\/a> in the forearm, building grip strength and balanced arm development.\u201d<\/p>\n How to do it:<\/p>\n Stand holding dumbbells by your sides, with your palms facing.Bend your right elbow to lift the dumbbell to your shoulder, keeping your wrist straight and your elbow pinned to your torso.Lower the dumbbell slowly to the starting position, then repeat on the other side.Continue, alternating sides with each rep.5. Overhead triceps extension<\/p>\n Set: 3 Reps: 10-12 each side Rest: 60-90sec<\/p>\n \u201cThis movement focuses on the long head of the triceps, challenging shoulder and core stability for total upper-arm development,\u201d says Gibeily.<\/p>\n How to do it:<\/p>\n Hold one dumbbell overhead in both hands, with your arms extended.Engage your core and bend your elbows to lower the weight behind your head, keeping your upper arms as still as possible.Extend your arms to return to the start.About our expert Evie Gibeily<\/p>\n CPTPersonal Training Leader 2, Life Time Columbia<\/p>\n Evie Gibeily is a strength and conditioning specialist with a lifelong passion for athletic performance and wellness. She began her career in group fitness in 2017 and transitioned to full-time personal training in 2020. Drawing on her background as a competitive swimmer and Master’s-level competitor in the sport of Olympic weightlifting, Gibeily specializes in female-focused strength training, and works with clients of all levels to build functional strength, confidence, and long-term health.<\/p>\n![\"Head](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/11\/ovnkHqqz8TbxQUxmxG2tnd.jpg\")
About our expert<\/p>\n