If you want svelte, toned arms, cardio is not the answer. Because if you don’t have the muscle in the first place, there’s no way you can show it off. “You have to create the shape [first], and weight training is the simplest way to do that,” says Lissa Bankston, ReebokONE and Les Mills Master Trainer. Building lean muscle helps shape rounded shoulders, define triceps and biceps, and carve a strong back. (Not to mention all these other things that really happen when women lift heavy.)
That’s why Bankston created this upper body strength workout. Not only will you feel like a total badass moving through these moves, but they also prove that you don’t need to wait for the bodybuilder next to you to be done using the dumbbells. The weight plates work just as effectively, and allow you to target each side in isolation, says Bankson—you just need to adjust your grip.
To complete the routine, do 10 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AF.