Slim Arms Workout: 7 Minutes to Sexy Arms (Video Instructions)


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“I want to get my arms in shape for summer. I never feel great about going out in sleeveless shirts. I just want my arms to be more toned – and slimmer.” Does that sound like you? 

If so, our 7-minute arms slimming workout to the rescue.

Warm Up

1) Side to Side Box Shuffles

Side to Side Box Shuffle

Shuffle your feet from side to side.

2) Jumping Jacks

Jumping Jacks

Jump your legs out as you bring your hands overhead, then jump back to standing.

3) Step Touches with Shoulder Press

Step from side to side as you bring your bent arms overhead.

4) Step Touches with Chest Fly  

Step Touch with Chest Fly

Step from side to side holding elbows together in front of you and level, opening up your chest and bringing your shoulder blades together.

5) Shoulder Rolls 

Shoulder Rolls

Roll your shoulders forwards and backwards, arms hanging loose by your sides.

6) Arm Circles

Arm Circles

Raise your arms in front of you at shoulder level, parallel to the ground. Now raise your arms upwards and rotate it backwards and down and front again in a 360 degree motion.

Slim Arms Workout


1) Dumbbell Standing Shoulder Press

Dumbbell One Arm Standing Shoulder Press

Stand holding a dumbbell at eye level with your arm bent, palm forward and other hand on your hip. Press the dumbbell straight overhead and then lower it to the starting position. Do 12 reps.

2) Dumbbell Front Raises

Dumbbell Front Raise

Stand holding a dumbbell with both hands. Lift the weight in your left hand in front of you with your arms parallel to the floor and at shoulder level. Slowly return to the starting position. Repeat 12 times.

3) Dumbbell Bicep Curls

Dumbbell Bicep Curl

Stand holding a dumbbell with both hands. Without moving your upper arms, bend your elbows and curl the weight toward your shoulders. Slowly lower the weight back to the starting position, straightening your arms completely. Perform 12 repetitions.

4) Resistance Band Bicep Curls

Resistance Band Bicep Curl

Hold the handle of a resistance band in either hand. Step one foot onto the middle of the band. Simultaneously bend both elbows without moving your upper arms. Straighten both your arms, coming back to the starting position. Do 12 curls.

5) Resistance Band Lateral Raises

Resistance Band Lateral Raise

Hold the handle of a resistance band in either hand. Step one foot onto the middle of the band. With elbows slightly bent slowly raise your hands out to the side until your hands are just above shoulder height. At the same speed, lower your hands back down to the starting position

6) Kneeling Diamond Push-Ups

Kneeling Diamond Push-Ups

Get into a kneeling push up position with your shoulders directly above your wrists. Place your hands so your thumbs and index fingers form a triangle on the floor. Perform 10 push-ups with your hands in this position.

7) Tricep Dips

Tricep Dips

Sit on the floor with your hands shoulder-width apart on the floor behind you. Straighten your elbows to lift your hips off the ground. Keeping your pelvis high, inhale, and bend your elbows straight behind you. Exhale and straighten your arms, working the triceps

8) Overhead Tricep Curls

Overhead Tricep Curl

Sit on the floor and hold a dumbbell. Bring the dumbbell up to your shoulder and extend the arm over your head. Slowly lower down the dumbbell behind your head by keeping your upper arms stationary and then return to the starting.

These exercises for slimming your arms are  easy! They won’t take a lot of time out of your day, and you’ll start seeing results quickly.

It’s not too late to start now, so you can have toned, slimmer arms for summer.

More? Check out our 17 Amazingly Effective Arm Slimming Exercises for Women.