Building upper body strength and toning your arms is a fitness goal for many individuals. Fortunately, you don’t need an extensive collection of weights and machines to achieve this goal.
In this article, we will focus on a simple yet effective workout routine using a single kettlebell and a pair of light dumbbells. To maximize results and challenge your muscles, we’ll conclude with a high-repetition finisher that will leave your arms feeling the burn.
Most challenging for me was 50 bicep curl standing on one leg.
A don’t usually use high reps with lighter weight technique, but I could easily change my mind after this one.
For the workout, I used one 16 kg kettlebell for single arm row, pair of 5 kg dumbbells and 2 type of bands – long loop band and small band.
After warm up I did supersets as follow:
- single arm row & OH triceps extension – 4 rounds
- dumbbell reverse fly & single arm triceps pull down – 3 rounds
- squat hold with band row & standing side crunch – 3 rounds
This high-repetition finisher will not only challenge your arms but also elevate your heart rate for a cardiovascular component. The combination of these exercises will help you sculpt and strengthen your upper body.
50 dumbbell rows
50 single leg bicep curl – switch leg after half reps
25 triceps kickbacks
25 seated shoulder press
Remember to prioritize proper form and technique to avoid injury, and always listen to your body. With dedication and consistency, you’ll be on your way to stronger and more toned arms.
Easy stretch for cool down and you are done.
Let me know if you try it 🙂
I hope you will enjoy the workout.
If you are more about cardio burnout instead of high rep, you can try https://my-fit-corner.com/upper-body-with-burnout/
My fitness corner
