Awesome Arms in Only 2 Moves

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Utilizing simplicity is one of the best ways to get results from your workouts. We’ve chosen the two top arm exercises and have created a unique arm workout to get you quick results.

Bicep curls are the best way to strengthen and tone your bicep muscles. Tricep push-ups isolate build and tone but also work your shoulders. This workout is designed as a ladder and offers no rest in between repetitions. Your rest comes as you work the opposing arm muscle. This helps to give you a fat blasting advantage. As you shed fat, you’ll reveal toned muscle for the gorgeous look you’ve been working toward.

Equipment Needed: set of medium dumbbells (8-12 lbs)

What to Do: Perform this workout as a ladder, alternating between each exercise. For example, do 1 bicep curl, 1 push-up, 2 bicep curls, 2 push-ups, and so on. Work each muscle until you exhaust that muscle. Use the level guide to decide how your ladder should increase. Keep track of your numbers and try to surpass them for the next workout. Perform this workout 2 times per week with at least 2 days of rest in between.

Beginner’s Level: 1, 2, 3, 4…
Intermediate Level: 2, 4, 6, 8…
Advanced Level: 3, 6, 9, 12…


1. Bicep Curl
2. Tricep Push-up

Bicep Curl

Tricep Push-up

Try these other workouts that have amazing results with limited moves:
4 Moves to Lift and Tighten Your Butt
5 Moves to a Stronger Back & Core
5 Quick Workouts for Absolute Beginners

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