Arm Exercises

Hey Femme Fitales.  I have received several requests for arm exercise recommendations to help firm up the front and back of the arms.  Who wants bat wings right?  Here are some exercises I shared with the club members in our free online accountability group and many are seeing a major difference in their arms in as little as two weeks of doing this routine.

Equipment needed:

Dumbbell (No lighter than 5 pounds each.  Go about 2 to 3 pounds heavier as the exercises get easier to execute.)


Sets and Reps:


Set 1:  10 reps

Set 2:  10 reps


Set 1:  10 reps

Set 2:  15 reps

Set 3:  10 reps


Set 1:  30 seconds

Set 2:  30 seconds

Set 3:  45 seconds

Set 4:  45 seconds

This is the routine I shared that I found on Pinterest:

REPIN this:

Here is a video of these moves.

  • Lateral raises
  • Shoulder press
  • Front raise
  • Reverse bicep curls
  • Bent over lateral raises
  • Bicep curls
  • Bent over row
  • Upright row
  • Front barbell raise (I used a body bar)
  • Dumbbell side bends
  • Deadlifts
  • Tricep extensions

Disclaimer:  Perform these exercises at your own risk.  Femme Fitale Fit Club is not liable for injury, loss of limb or life due to your participation.  Seek a consultation with your physician before starting any new exercise or nutrition program.


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