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Arms + Shoulders15 minbeginner
Arms + Shoulders Sculpt
Light-weight upper-body sculpting with slow, controlled reps.
The circuit
45 sec per exercise — repeat the circuit 3 times
What you need
- Light weights or water bottles
The exercises
1
Bicep Curl
Keep your elbows close to your sides. Curl the weights toward your shoulders, then lower slowly.
2
Shoulder Press
Start with the weights beside your shoulders. Press them overhead, then return with control.
3
Lateral Raise
Lift your arms out to the sides until they reach shoulder height. Lower slowly.
4
Tricep Kickback
Hinge slightly forward. Keep your elbows lifted and extend your arms behind you.
5
Small Arm Circles
Extend your arms out to the sides and make small controlled circles. Switch directions halfway through.
Focus on control over speed. Take breaks, modify freely, and choose weights that let you keep proper form. Your workout doesn't have to be perfect to be effective.
