healthmedicinet

There was much to love about best supporting actress Oscar award winner Lupita Nyong’o at last night’s Oscars: her gracious acceptance speech, her gorgeous Prada gown, and of course, those toned, to-die-for arms. Want your guns to look that good? Part of the trick involves eating right to keep body fat levels down and boost definition—in other words, lots of protein, little added sugar. Once you’ve got the healthy eating component in place, try this shoulder and arm circuit routine, designed by Garson Grant, master trainer at Chelsea Piers in New York City. Start with four sets of 15 reps each at least three times per week, increasing reps per week as you get stronger. You’ll start seeing results in 6-8 weeks, Grant says.

Move 1: Squat curl presses 
This basic exercise gets your heart pumping and builds the total shoulder, says Grant. Stand with your feet shoulder-width apart, holding dumbbells in both hands. Bend your knees into a squat, then push up overhead, so you lift the dumbbells into a shoulder press. Lower back down. 

Move 2: Split squat stances, followed by lateral raises
These work your lateral (side) deltoids: stand in a lunge position and hold dumbbells in both hands, lifting your arms shoulder length and back down again. 

Move 3: Band pull-aparts
“Hold a band in front of your chest, gripping both ends,” says Grant. “Pull it apart, so your arms stretch wide laterally, bringing the band back to your chest.” You’re boosting upper arm function, posture, and a stronger upper back. 

Move 4: Mountain climbers
Get in the push-up position, legs straight, balancing on your toes and outstretched palms. Keep the pose while raising your right knee toward your chest, pausing, then returning to the start position and repeating with your left leg, switching off for 30 seconds so your heart rate gets pumping. Mountain climbers sculpt shoulder and upper arm muscle because the move forces you to hold a stable upper body position while your lower body is moving” says Grant. Plus, it’s great for your core too. 

For more amazing workouts that sculpt strong, powerful, sexy arms, you’re going to want to try these:

The 15-Minute Bye-Bye Arm Jiggle Workout

The 15-Minute Armed for Summer Arms Workout

Learn to Do a Chinup in 6 Weeks: Training Plan