Written by female personal trainer, London based, Justina Triasovaite.

Learn how to tone up arms. This intermediate upperbody workout is for YOU, because nobody ever said flabby arms are nice 🙂 

For this arm exercise you need to dumbbell or any type of weight (can be water bottle). Also remember to warm up before any training.

About this arms exercise 

This triceps super set  is perfect to anyone – to get rid of bingo wings or increase size and strength of triceps.  I put this routine to intermediate section, because its requires to have some general understanding about exercising. Please watch video carefully and pay attention to elbow position in both exercises. 

Remember to:

Check your technique in the mirror before choosing heavy weights. 

Rules to follow

Here are the rules you need to follow:

FIRST RULE – For both exercises keep your elbow in the same position AT ALL TIMES
SECOND RULE – Make sure you are fully extending your arm (both exercises)
THIRD RULE – Engage your core
FOURTH RULE – Keep neutral spine

Places where you can do it

EVERYWHERE: gym, park, at home, anywhere you like.

Benefits of this workout

  • Visible change in arms
  • Stronger arms
  • Perfect base for advanced exercises
  • Superset gives you guarantied after burn
  • Leaner arms 
  • Using right resistance easy to add more volume to your arms

Common mistakes

Not keeping elbow still
Not extending arm 100%
Not engaging core

General nutrition

Well balanced nutrition is essential for muscle building. for more information about  nutrition please contact me directly or visit my facebook.com/justinatraining

Ready to give it a go?

You need to perform this exercise at least twice a week in order to SEE RESULTS in around 6-8 weeks.


Please leave me your comments below. What did you think of the exercise? What is easy enough for you? Is there anything else you would have wanted me to cover? What other exercises would you like me to teach you? I’m all ears! 🙂

Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

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