Tiny Weights, Big Burn: Part 2 Midlife Arm Workout

Still fighting midlife flabby arms? You're not alone! Part 1 of this series showed how just 2–3 lb weights can set your arms on fire. Now it’s time for Part 2 - a fresh set of moves that keep the burn going and sculpt your arms from every angle.

The best part? You don’t need heavy weights. Two rounds of 20 reps each, and you’ll feel stronger, more toned, and amazed at how much those little dumbbells can do.

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The Workout: 2 Rounds, 20 Reps Each

Servers (Front & Back)

• Description: Start with arms bent at 90° in front of you, palms up like you’re holding a tray. Extend arms forward, then bring them back. Extend arms out to the side, then bring them back. Repeat.

• Tip: Move slow and with control. Don’t let the weights drop.

  
  

Chest Press (Forward Squeeze)

• Description: Start with arms extended out to the sides, palms forward. Bring your arms together in front of your chest, squeezing as you go, then return to start.

• Tip: Focus on squeezing through your chest muscles as you press.

Alternating Shoulder Press

• Description: Begin with both arms bent at 90°. Press one arm overhead while the other stays at 90°, then alternate.

• Tip: Keep your core tight to avoid arching your back.

Alternating Tricep Kickbacks

• Description: Lean forward slightly with elbows bent close to your sides. Extend one arm straight back, return, then switch sides.

• Tip: Don’t swing. Pause and squeeze at the top of each rep.

Diagonal Press

• Description: One arm starts up in a diagonal with palm forward, the other down in a diagonal with palm back. Move upper arm behind your head and lower arm behind your back, then return.

• Tip: Think of lengthening your arms as you move. Smooth, controlled motion is key.

Woodchop

• Description: Hold weights in a diagonal position—one arm high, one arm low. Bring the top arm down toward the lower arm, rotating through your chest as you move. Return to start and repeat, then switch sides.

• Tip: Engage your core to power the movement, not just your arms.

Rear Delt Fly

• Description: Lean forward slightly with arms hanging down, palms facing each other. Lift arms out to the sides in a wide arc until level with shoulders, then lower.

• Tip: Keep a slight bend in your elbows and avoid shrugging. Focus on squeezing your shoulder blades together as you lift your arms out to the side.

T Curls

• Description: Extend your arms out to the sides in a T position, palms down. Curl one arm in toward your shoulder while the other stays extended, then return to start and switch sides.

• Tip: Stay strong through your shoulders. Don’t let arms sag.

This second round of arm-sculpting moves proves that tiny weights build big strength. With consistency, these exercises will help fight midlife flab and leave you feeling strong and confident.

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