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You are here: Home / Physical Kitchness / Buff Lady Arms

Buff Lady Arms

30 Mar

Remember Popeye and Olive? Popeye had those crazy guns and Olive was an itty bitty twig. If Olive was a modern woman of today, she’d be picking up Popeye’s weights and showing her man that buff lady arms are where it’s at Right ladiezzzzz?

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This upper body arm workout is amazing for getting those buff lady arms you've always wanted!

 

Arm days are my favorite workout days. As are days when my unwashed, messy-knot-hair looks like my 2003 prom ‘do. SERIOUSLY if I wanted to replicate it I know I couldn’t. Luckily I can absolutely replicate this buff lady arms workout over and over and over.

I combined two traditional arm exercises together to create each separate circuit for this upper body strength training workout. It saves time and still accomplishes what’s intended, BUFF LADY ARMS! Don’t be afraid to use a challenging set of hand weights and get lifting. You won’t get bulky like Popeye, I promise! But you will get sleek, toned, sculpted arms that look amazing sleeveless tops!

Circuit #1: Hammer Curls to Reverse Fly

Start with your elbows bent at 90 degree angle, right in front of your ribcage, palms facing each other. Lift the weights up to your shoulders (1) then back down to the 90 degree angle (2). Next, lift your arms out to the side, keeping the angle, lifting you elbows to execute a reverse fly (3). Bring the weights back down to the 90 degree angle (4) and do 12 repetitions.

Hammer curls to reverse fly for buff lady arms!

 

Circuit #2: Tricep Dips to Shoulder Squeezes

Start with your arms above your head, palms facing each other (like in photo 2), then bend your elbows to lower the weights behind your head (keeping your elbows stationary the entire time) (1). Lift the weights back up overhead (2) then press your elbows back behind your body as you squeeze your shoulder blades inward (3). Lift your arms back up overhead (4) and do 12 repetitions.

Tricep dips to shoulder squeezes for buff lady arms!

Set #3: Bicep Curls to Forward Shoulder Raises

Start with the weights directly in front of your thighs, palms facing out (1). Bend your elbows and lift the weights to your shoulders (2) then lower the weights back down. Next, lift the weights up to shoulder height, keeping your arms extended the entire time and palms facing each other (3). Lower your arms to the original position (4) and do 12 repetitions.

Bicep curls to forward shoulder raises for buff lady arms!

Circuit #4: T Taps to Elevated Bicep Curls

Start with your arms out to your sides and elevated to shoulder height, palms facing the floor (like in photo 2). Move your arms in towards the midline of your body and ‘tap’ the weights together in front (1). Next, Bring the weights back out to your sides in the T (2), then flip your palms up to the ceiling and bend your elbows and bringing the weights in towards your body, executing an elevated bicep curl (3). Extend your arms back into the T (4) and do 12 repetitions.

T shoulder taps to elevated bicep curls for buff lady arms!

Looking for another killer arms sculpting series? Try the Totally Transform Your Arms in 6 Moves workout too!

Want more workouts like these delivered straight to your inbox? Simply enter your information below!



 

Disclaimer: Please note that there may be some 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.

 

This upper body workout sculpts in all the right places, for buff lady arms!
Chrissa
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35 Comments Filed Under: Physical Kitchness, Workouts Tagged With: bicepts, 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. Rebecca @ Strength and Sunshine says

    March 30, 2016 at 4:58 am

    The only thing that makes me love upper body is shoulders, haha! I LOVE working my shoulders!! (And you know…I see the pay off 😉 )

    Reply
    • Chrissa says

      March 30, 2016 at 6:31 pm

      TOO FUNNY because I hate shoulders but when they look good, it’s SO worth it!

      Reply
  2. Heather @ Polyglot Jot says

    March 30, 2016 at 6:44 am

    I love upper body workouts best too! Cant wait to try these exercises off! Also, you look awesome! I’m pretty sure I had some very similar prom up-dos too! hahaha 🙂

    Reply
    • Chrissa says

      March 30, 2016 at 6:30 pm

      Oh you are too kind! Thanks Heather. Gotta love those early 2000 prom hairstyles. I KNOW they’ll come back in style one day….I’m just waiting….

      Reply
  3. Erica says

    March 30, 2016 at 10:13 am

    This is awesome!! I love these posts that you do. Pinning for sure!

    Reply
    • Chrissa says

      March 30, 2016 at 6:28 pm

      Thanks so much Erica!! xo

      Reply
  4. Jessie says

    March 30, 2016 at 10:15 am

    I’ve been looking for a few extra supersets to add to my upper body workouts. Thanks for the killer ideas!

    Reply
    • Chrissa says

      March 30, 2016 at 6:27 pm

      Oh I’m so glad this post finds you well Jessie! You are welcome!

      Reply
  5. Joanna says

    March 30, 2016 at 10:59 am

    Oh man, I just did arms this morning! Maybe I’ll have to add these in later today for that little extra 😉

    Reply
    • Chrissa says

      March 30, 2016 at 6:25 pm

      You are hardcore Joanna!! I love it!

      Reply
  6. Angela says

    March 30, 2016 at 11:48 am

    I’ve got my weights ready to go for this exercise. Thanks for the tips!

    Reply
    • Chrissa says

      March 30, 2016 at 6:23 pm

      Go Angela go! Rock it lady!

      Reply
  7. Blair says

    March 30, 2016 at 1:03 pm

    Look at those GUNS! You’d put Popeye to shame! 🙂

    Reply
    • Chrissa says

      March 30, 2016 at 6:21 pm

      After all, Popeye was on steroids, right?!

      Reply
  8. Brittany Giles says

    March 30, 2016 at 7:06 pm

    my arms are most def my struggle zone! I really enjoyed this and plan to work a little harder vs avoiding them altogether!

    Reply
    • Chrissa says

      March 31, 2016 at 7:50 pm

      Oooo don’t avoid those guns!!! I’m glad this is helpful to you Brittany!

      Reply
  9. Jenn Slavich says

    March 31, 2016 at 1:55 pm

    This looks like the perfect arm workout! As women we need all the help we can get with upper body strength! Thanks for sharing, looks like a killer that I will be trying!!

    Reply
    • Chrissa says

      March 31, 2016 at 7:48 pm

      Agreed! I hope you give this a try next time you are pumping some iron Jenn!

      Reply
  10. Caroline harries says

    March 31, 2016 at 4:52 pm

    Love!! I love lifting. Flys are some of my absolutely favorite. I love this post, because I like buff arms haha

    Reply
    • Chrissa says

      March 31, 2016 at 7:48 pm

      I love hearing chicks that love to lift. Cause after all, strong is the next sexy (or so I’ve heard) 😉

      Reply
  11. Autumn says

    March 31, 2016 at 6:12 pm

    Arm workouts are my favorite! And these look so good. I’m definitely gonna try them in the gym. Thanks!

    Reply
    • Chrissa says

      March 31, 2016 at 7:45 pm

      Yay great to hear! Thanks Autumn!

      Reply
  12. Anali Martinez says

    March 31, 2016 at 7:57 pm

    Great post!!! I am super excited for arm day at the gym now!!

    Reply
    • Chrissa says

      April 1, 2016 at 12:44 pm

      High five!!! Awesome! Thanks Anali.

      Reply
  13. Shann Eva says

    March 31, 2016 at 9:28 pm

    Arms are also my favorite because they are one of the few places I can actually see some changes in muscle tone. Thanks for the great demos. I’m looking forward to trying them on Saturday 🙂

    Reply
    • Chrissa says

      April 1, 2016 at 12:44 pm

      That’s so true. Finding tone there I feel like is easier than say core or legs. Glad you are digging this workout Shann!

      Reply
  14. Emma says

    April 1, 2016 at 9:10 pm

    I love posts like this! Exactly what I need to get the workout I’m looking for right at home. Thank you so much for sharing!

    Reply
    • Chrissa says

      April 2, 2016 at 7:58 pm

      Oh I’m so glad Emma! You’re welcome friend!

      Reply
  15. Laura says

    April 3, 2016 at 5:26 am

    Chrissa, how is it you always know what I need workout wise! I’m hitting the beach in 20 days and I’ve been working out like a crazy person, but I need to add a few arm maneuvers into my two arms day each week.. this is PERFECT!

    xxox
    Laura @ http://www.cookwineandthinker.com

    Reply
    • Chrissa says

      April 3, 2016 at 7:40 am

      Oh I’m soooo happy this is helpful for you Laura. And insanely jealous of your upcoming beach vacation!!! Have a great time!

      Reply
  16. Jess @hellotofit says

    April 3, 2016 at 9:17 am

    I loathe working my shoulders, haha. I don’t know why!! So…this would probably be good for me 😉

    Reply
    • Chrissa says

      April 3, 2016 at 12:39 pm

      Seriously I do too. They are my least favorite, yet I probably still do them the most!

      Reply
  17. Anne K. says

    April 4, 2016 at 3:57 am

    I love shoulder exercises!! Especially because my posture used to be so bad, but reverse rows can do wonders. Great workout 🙂

    Reply
    • Chrissa says

      April 4, 2016 at 3:01 pm

      So true! I never thought of it as helping with posture. Great point Anne!

      Reply
  18. Erica @ Coming Up Roses says

    April 4, 2016 at 7:00 am

    BRB, printing this out and taking it WITH me to the gym…haha! I’m all about getting stronger arms now. You’ve inspired me!

    Coming Up Roses

    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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