Shape Up Size Down Arm Workout

Get in shape with this workout!

This workout is performed sitting. Weight training has numerous benefits. Read about some of the benefits here.

Remember, Shape Up Size Down fitness is designed for women and men, regardless of weight or age.

Equipment Needed: set of dumbbells (8-12lbs) , water for hydration and a chair with a straight back.

What to Do: Perform each exercise for 12 reps and rep 20 seconds after each exercise. Perform 3 circuits Be sure to review the videos below for correct form before beginning the workout. For optimal results, perform this workout one to two times weekly.

Circuit is defined as completion of all exercises in a particular routine. When one circuit is complete, begin the first exercise again for another circuit.


1. Bicep Curls
2. Tricep Extensions
3. Alternating Bicep Concentration Curls
4. Tricep Kickback

Bicep Curls

Tricep Extensions

Alternating Concentration Bicep Curls

Tricep Kickbacks

Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny


  1. For the concentration curl, how many reps should be done for toning? She only references strengthening and growing bigger, not shaping down.

Leave a Reply

Your email address will not be published. Required fields are marked *