Written by Lecia DeBrine (last updated March 2, 2022)
To get beautifully shaped arms you only need a couple of weeks and the discipline to work on them. If you do not already have some, you might look into purchasing a set of hand weights ranging from three to ten pounds. These sets can be found in most sports stores and come with a rack for storage. The good thing about having a range of weights is that you can start with a smaller weight and work your way up as you progress. Working all of the muscles is important to obtaining a balanced shape to your arms. The focus will mainly be on your biceps and triceps, but the other muscles will benefit from these moves as well.
The bicep, located at the front of your upper arm, is a commonly used and easily worked muscle. Almost every arm movement will include your bicep. Here are two ways to work this muscle:
Because the triceps are located on the back of the arm it does not get as much use and is a little tricky to work. But there are some simple moves you can do to shape it.
The amount of repetitions is up to you but remember that you will want to do multiple sets, so don't overexert yourself on the first one by doing too many repetitions. Plan on working your arms three times a week for at least fifteen minutes and in about three weeks you will start to see results.
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