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You are here: Home / Physical Kitchness / Advanced Sculpted Arm Barre Workout

Advanced Sculpted Arm Barre Workout

31 Aug

Get the arms you want with this advanced sculpted arm barre workout. Defined movements and light weights give you major results with repetition and proper technique. This home barre workout is perfect to sculpt your shoulders, biceps, and triceps.

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This barre workout is the perfect at home workout to sculpt and tone your biceps, triceps, and shoulders. The only arm workout you'll ever need!

WOAH – THE PEOPLE HAVE SPOKEN! A few months ago I posted this Sculpted Barre Arm Workout and it’s been one of the most popular workouts on Physical Kitchness to date! So I figured, why not make a good thing even better?!

You’ll love this advanced version of the classic barre-inspired upper body workout. It doesn’t take big, heavy weights to get those shoulders, biceps, and triceps burning! Using just one, two, or three pound hand weights can give you MAJOR results, trust me. And if you aren’t feeling challenged by the end of the each set, grab a heavier set! It’s easy to get sexy arms without bulky machines or large, complex movements. Purchase your weights here.

Complete each exercise for 20 seconds before moving on to the next. After you finish the entire advanced sculpted arm barre workout circuit, repeat once or even twice for optimal results!

Advanced Sculpted Arm Barre Workout

Static Bicep Extensions

Advanced Sculpted Barre Arms - static bicep extensions

Start with your feet hip distance apart and elbows in front of your ribcage with your palms facing up (elbows should be bent slightly). Keeping the bend in your left elbow (with focus on engaging your bicep muscle), extend your right arm fully, then bring it back in to meet your left. Next, extend your left arm while keeping the static hold with your left. Repeat this simultaneously for 30 seconds.

Standing Chest Press

Advanced Sculpted Barre Arms - standing fly

Keep your palms facing up and elbows slightly bent as you open your arms out to your sides, then close them in towards the midline of your body so the weights touch. Elbows will be bent the entire time as you focus on pressing your shoulder blades together as you open, while keeping a W shape with your arms. Repeat for 30 seconds.

Overhead Press

Advanced Sculpted Barre Arms - overhead press

Next, lift both of your weights overhead, palms facing the back of the room and weights touching. Graze your elbows in towards your ribcage as you bring the weights in front of your body and to your sides, pressing your elbows to the back of the room. Swing the weights back up overhead and repeat for 30 seconds.

Alternating Hammer Curls

Advanced Sculpted Barre Arms - alternating hammer curls

Extend both arms out and in front of your ribcage and flip your palms so they face each other. Keep your left arm extended as you bend your right elbow and bring the weight in towards your shoulder, executing a full hammer curl. Switch arms and repeat this simultaneously for 30 seconds.

Open Fly

Advanced Sculpted Barre Arms - open fly

Bend forward slightly at your waist and bend your elbows (directly placed in front of your rib cage) and flip your palms towards the ceiling. Next, lift your elbows parallel to your shoulders, keeping the slight bend in your elbows, as your palms face the ground. Bring your arms back in to the original position and repeat for 30 seconds.

Tricep Pulses

Advanced Sculpted Barre Arms - tricep pulses

Keep the slight bend in your waist and bring your arms behind your body, weights behind your hips, and palms facing the ceiling. Lift your arms upwards, without compromising your posture – keeping your elbows straight, shoulder blades squeezed together, and shoulders down. Lower the weights slightly (keeping them behind your hips the entire time) and execute the pulse back upwards. Do these simultaneous lifts/pulses for 30 seconds.

Tricep Extensions

Advanced Sculpted Barre Arms - tricep extensions

Stay in the same position as before, this time bend your elbows slightly to bring the weights directly in front of your hips, then straighten your elbows and bring the weights behind your body. Bend your elbows again and repeat for 30 seconds.

That’s the advanced sculpted arm barre workout! Repeat this entire sequence 2-3 times for maximum results and lots of burn.

And be sure to check out these other barre workouts on Physical Kitchness! 20 Minute Home Cardio Barre Workout, 10 Minute Express Barre Workout, Moving Barre Stroller Workout, One Move for Insanely Toned Legs, Kettlebell Barre Combo Workout, Say See Ya to Saddlebags, Barre Booty Home Workout, Easy Home Booty Workout, and of course the first Sculpted Barre Arm Workout.

Disclaimer: Please note that there are affiliate links on this page and I will earn a small commission if you purchase through those links. However, all opinions are my own. Thank you for your support.

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Chrissa
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6 Comments Filed Under: Physical Kitchness, Workouts Tagged With: arms, barre, biceps, shoulders, triceps[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Kathleen says

    August 31, 2017 at 5:46 am

    I love finding different upper body workouts! For some reason I’m great at varying my lower body workouts but not so great with upper body!! So thanks for a new exercise to try out!

    Reply
    • Chrissa says

      September 3, 2017 at 5:43 pm

      I’m so glad this is helpful for you Kathleen!

      Reply
  2. Cassandra Kotzian says

    September 1, 2017 at 6:49 pm

    Love this! Please make a video of it!

    Reply
    • Chrissa says

      September 3, 2017 at 5:42 pm

      I will try!! On the ‘to do’ list!

      Reply
  3. Danielle says

    September 14, 2017 at 8:56 am

    Second a video 🙂 be really helpful to make sure doing the exercises correctly!!

    Reply
    • Chrissa says

      September 25, 2017 at 9:47 am

      I’ll try!

      Reply

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Hey busy moms! Feeling a 'lil overwhelmed sometimes? I hear ya. But don't worry - I've got lots of healthy (EASY) recipes and at-home workouts to simplify your life and keep you on track. All with a little mom humor mixed in. Interested to know more? Click here >> Read More…


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