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.
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
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
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
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
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
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
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
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.
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!
I’m so glad this is helpful for you Kathleen!
Love this! Please make a video of it!
I will try!! On the ‘to do’ list!
Second a video 🙂 be really helpful to make sure doing the exercises correctly!!
I’ll try!