Best Lazy Girl Arm Workout For Busy Women

While the term “lazy” may imply a lack of effort, lazy girl workouts are anything but. They are about working smarter, not harder, and finding creative ways to incorporate exercise into your daily life, even when time and resources are limited.

And when it comes to arm workouts, the benefits of incorporating these lazy girl techniques are numerous.

Today I’m sharing an easy, but highly effective Lazy Girl Arm Workout. The best thing about this workout is that it can be done by anyone, anywhere, anytime. keep reading…

Lazy Girl Arm Workout:

So, for getting those arms in shape, mix up your exercises with movements in all directions. Combine the right moves, and bam! You hit all the arm muscles at once.

Your muscles? They tighten up like a corset when you do this workout. That’s why it rocks! They rev up your metabolism and energy, helping you shed weight and feel fantastic.

You can do this whole routine lying down! Yep, from the comfort of your bed! If you’re not into sweating it out (or dealing with flabby arms), this lazy girl arm workout is your new bestie.

But before get started here’re a few things to consider:

• Start by gently stretching to warm up your muscles.
• Follow my exact guideline to get the best result
• There are 7 exercises in this arm workout
• Do each exercise 10 times to complete a set.
• Do 3 sets of each exercise to complete the workout
• Aim for at least two weeks to see noticeable results.
• Comment below if you need any further information or guideline.

So, let’s get started with our first exercise.

1. Dumbbell Fly: 3 Sets of 12-15 Reps

The Dumbbell Fly is a fantastic exercise for toning and strengthening your arms. It mainly targets your chest and shoulders. This move helps build muscle definition and boosts upper body strength. You’ll also work your biceps and triceps. Adding Dumbbell Fly to your routine can improve your muscle balance and posture.

How to:

• Lie down on your back in bed, knees bent and feet flat.
• Hold a dumbbell in each hand, palms facing inward, arms extended straight up.
• Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows.
• Lower until you feel a stretch in your chest muscles.
• Bring the dumbbells back together over your chest, squeezing your chest muscles.
• Repeat for the desired number of repetitions.

2. Chest Press: 3 Sets of 15 to 20 Repetitions

The chest press can help tone your arms, shoulders, and chest. They target the triceps, deltoids, and pectorals, which can help you build muscle and lose fat fast.

How to:

• Lie on your bed or a floor surface
• Hold a weight in each hand, or you can use water bottles if you don’t have weights.
• Bend your elbows and bring them to a 90-degree angle, with your palms facing away from you.
• Push the weights straight up towards the ceiling, extending your arms fully.
• Slowly lower the weights back down towards your chest, but don’t let them touch.

3. Bicep Curls Hands up: 3 Sets of 10-15 Reps

This exercise is fantastic for toning those biceps and giving your arms some extra oomph. Plus, you can do it all without even getting out of bed!

How to:

• Grab some light weights or a pair of small dumbbell
• Lie on your back on your bed, with your arms by your sides and palms facing up.
• Slowly curl the weights up towards your shoulders, keeping your elbows close to your body.
• Squeeze your biceps at the top of the movement.
• Lower the weights back down to the starting position.
• Repeat for a few sets, aiming for about 10-15 reps each time.

4. Bicep Curl Hands Facing Each Other: 3 Sets of 10 Reps

• Lie down on your back in bed, knees bent and feet flat.
• Hold a dumbbell in each hand, palms facing each other, arms extended straight up.
• Keep your elbows close to your sides.
• Slowly bend your elbows, bringing the dumbbells towards your shoulders.
• Keep your wrists straight throughout the movement.
• Squeeze your biceps at the top of the movement.
• Lower the dumbbells back down to the starting position.
• Repeat for the desired number of repetitions.

5. Walking Arms in 90 Degree Angle: 3 sets of 8–10 Reps

• Lie down on your back in bed, knees bent and feet flat.
• Hold a dumbbell in each hand, palms facing each other, arms extended straight up.
• Lift one arm up to a 90 degree angle while another one is lying in bed.
• Alternate with another arm.

6. Side Raises: 3-4 Sets of 10-12 Repetitions

The Dumbbell Side Raise is excellent for sculpting your shoulders and enhancing arm definition. It primarily targets the lateral deltoids, helping to create a more rounded and defined shoulder shape.

• Stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand by your sides, palms facing your body.
• Keep your arms straight throughout the exercise.
• Lift both arms out to the sides until they’re parallel to the floor.
• Hold for a moment, then slowly lower your arms back down to your sides.
• Repeat for the desired number of repetitions.

7. Dumbbell Front Raises: 3 Sets of 10-12 Repetitions

The Dumbbell Front Raise is a powerful exercise for targeting the front part of your shoulders. It helps in building and defining the deltoid muscles, giving your arms a more sculpted appearance. This exercise also engages your biceps and forearms, contributing to overall arm strength.

How to:

• Stand tall with your feet shoulder-width apart.
• Hold a dumbbell in each hand, palms facing your thighs.
• Keep your arms straight throughout the exercise.
• Lift one arm straight in front of you until it’s parallel to the floor.
• Pause briefly at the top, then lower the arm back down slowly.
• Repeat with the other arm.
• Continue alternating arms for the desired number of repetitions.

8. Overhead Raises: 3-4 Sets of 8-12 Reps

The Dumbbell Overhead Raise is a great exercise for strengthening and toning your shoulders and upper arms. It specifically targets the deltoid muscles, helping to enhance shoulder definition and size.

This exercise also engages the triceps, contributing to overall arm strength. Incorporating Dumbbell Overhead Raises into your routine can improve your shoulder stability and upper body endurance.

How to:

• Stand tall with your feet shoulder-width apart.
• Hold a dumbbell in each hand, palms facing each other.
• Lift the dumbbells overhead until your arms are straight.
• Slowly lower the dumbbells behind your head, keeping your elbows close to your ears.
• Stop when your elbows are at a 90-degree angle or slightly lower.
• Raise the dumbbells back up to the starting position by straightening your arms.

9. Skull Crush: 3 to 4 Sets of 8 to 12 Reps

This exercise target the triceps. It focuses on the muscles at the back of your upper arms, helping to build strength and definition. It’s excellent for isolating the triceps, leading to more toned and sculpted arms.

How to:

• Lie down on your back in bed, knees bent and feet flat.
• Hold a dumbbell with both hands, palms facing up, arms extended straight up.
• Slowly lower the dumbbell towards your forehead, bending your elbows.
• Stop when your elbows are at a 90-degree angle or slightly lower.
• Keep your upper arms still as you lower the weight.
• Push the dumbbell back up to the starting position by straightening your arms.
• Repeat for the desired number of repetitions.

Don`t forget to pin this lazy girl arm workout for women!