Arm Workout with Sarah Grace at Billy Beck Personal Training Center

Hi guys, I'm Sarah Grace, and I'm here today at Billy Beck personal training center to show you an arm workout that will help you build strong and toned arms. First things first, we're going to start with dumbbells. You can grab whatever weight you can do for 12 reps, so let's get started.

The first exercise is the curl routine. What it is is single arm hammer curls and then together with the rotation. It's single single rotate, and the key with your curls is to make sure that you isolate your bicep. So, keep your shoulders back and your elbows in, try not to rock a lot of people like to rock and that's cheating. You're going to curl curl and then rotate again. You're going to go for 12 reps on this, okay? So, work to the end keeping your abs pulled in and tight, always think help more than you know.

After you've completed the single arm hammer curls, we're going to move on to triceps. You're going to take a Swiss ball like this Jim, you can even have it in your home, and sit on it. Walk out into a bridge position making sure to keep your hips up, use your core as well. This is called a skull crusher. When you don't push your thumb or you're going to do is bringing down extend. You want to try to keep your elbows at a 90 degree when you come down and extend up towards the ceiling. I'm also using my core really here because I can feel it, okay? So, again, you're going to go for 12 here to balance, I actually feel it good.

Once you've completed the skull crusher, we're going to sit up and then we're going to go back to curls. You can grab a different late on this if you want. What we're going to do is a preacher curl. So, you can grab a kind of stabilize your arm on the bench take it almost all the way down and curl it up. You're not going to curl all the way up so you don't want to give yourself a break so you're kind of keeping constant tension on that bicep okay? So, again we're going to go for 12 reps here once you've hit 12 on one arm you're going to switch and go to the other arm from there.

Next, we're going to do dips. Basic tips as you can do here okay so you're going to sit down on the very edge you want to put your hands right under your butt behind you. You don't want them far up here if you can't even put them kind of closer extend your legs and keep your back close to the bench. Don't be all the way out here, you don't really want to be using your legs you want to keep the work in your triceps the back of your arms okay.

Now, let's do 15 of these dips. 15 reps is bodyweight, but you can go for a little bit more once you've hit your fifteen. You can take a little break and start all the way back over. What I love about this workout is that we're going to go through each exercise three to four times and back to back with all of them. This is actually a really good arm workout, so let's get started!

"WEBVTTKind: captionsLanguage: enhi guys this is Sarah grace I'm here today at Billy Beck personal training center and I'm going to be showing you an arm workout so the first thing we're going to do is we're going to start with dumbbells you guys can grab whatever weight can do at least for 12 reps so I'm going to start with the curl routine and what it is is you're going to do single arm hammer curls and then together with the rotation so it's single single rotate and the key with your curls is you want to make sure that you isolate your bicep so keep your shoulders back and your elbows in try not to rock a lot of people like to rock and that's cheating so you're going to curl curl and then rotate and again you're going to go for 12 reps on this okay so you want to work to the end keeping your abs pulled in and tight always think help more than you know okay from there what you're going to do is we're going to go to triceps you're going to take a Swiss ball like this Jim you can even have it in your home you're going to sit on it and walk out into a bridge position making sure they keep your hips up use your core as well and this is called a skull crusher so when don't push your thumb or you're going to do is bringing down extend you want to try to keep your elbows at a 90 degree when you come down and extend up towards the ceiling I'm also using my core really here because I can feel it okay so again you're going to go for 12 here to balance I actually feel it good okay once you get through with that you're going to sit up and then we're going to go back to curls all right you can grab a different late on this if you want what we're going to do is a preacher curl so you can grab a kind of stabilize your arm on the bench take it almost all the way down and curl it up you're not going to curl all the way up so you don't want to give yourself a break so you're kind of keeping constant tension on that bicep okay so again we're going to go for 12 reps here once you've hit 12 on one arm you're going to switch and go to the other arm from there we're going to do dips just basic tips as you can do here okay so you're going to sit down on the very edge you want to put your hands right under your butt behind you you don't want them far up here if you can't even put them kind of closer extend your legs and keep your back close to the bench don't be all the way out here you don't really want to be using your legs you want to keep the work in your triceps the back of your arms okay and right here let's do 15 of these 15 reps is his bodyweight you can go for a little bit more once you've hit your fifteen you can take a little break and start all the way back over you're going to go through each exercise three to four times and back to back with all of them and that's actually a really good arm workout so this is Sarah grace with SG training zone getting myselfhi guys this is Sarah grace I'm here today at Billy Beck personal training center and I'm going to be showing you an arm workout so the first thing we're going to do is we're going to start with dumbbells you guys can grab whatever weight can do at least for 12 reps so I'm going to start with the curl routine and what it is is you're going to do single arm hammer curls and then together with the rotation so it's single single rotate and the key with your curls is you want to make sure that you isolate your bicep so keep your shoulders back and your elbows in try not to rock a lot of people like to rock and that's cheating so you're going to curl curl and then rotate and again you're going to go for 12 reps on this okay so you want to work to the end keeping your abs pulled in and tight always think help more than you know okay from there what you're going to do is we're going to go to triceps you're going to take a Swiss ball like this Jim you can even have it in your home you're going to sit on it and walk out into a bridge position making sure they keep your hips up use your core as well and this is called a skull crusher so when don't push your thumb or you're going to do is bringing down extend you want to try to keep your elbows at a 90 degree when you come down and extend up towards the ceiling I'm also using my core really here because I can feel it okay so again you're going to go for 12 here to balance I actually feel it good okay once you get through with that you're going to sit up and then we're going to go back to curls all right you can grab a different late on this if you want what we're going to do is a preacher curl so you can grab a kind of stabilize your arm on the bench take it almost all the way down and curl it up you're not going to curl all the way up so you don't want to give yourself a break so you're kind of keeping constant tension on that bicep okay so again we're going to go for 12 reps here once you've hit 12 on one arm you're going to switch and go to the other arm from there we're going to do dips just basic tips as you can do here okay so you're going to sit down on the very edge you want to put your hands right under your butt behind you you don't want them far up here if you can't even put them kind of closer extend your legs and keep your back close to the bench don't be all the way out here you don't really want to be using your legs you want to keep the work in your triceps the back of your arms okay and right here let's do 15 of these 15 reps is his bodyweight you can go for a little bit more once you've hit your fifteen you can take a little break and start all the way back over you're going to go through each exercise three to four times and back to back with all of them and that's actually a really good arm workout so this is Sarah grace with SG training zone getting myself\n"