Raise the Bar: The Arm-Sculpting Bar Workout

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Raise the Bar: The Arm-Sculpting Bar Workout

Row and Raise

What you'll need: a 4- to 9-pound weighted bar, such as the Classic Body Bar ($24 to $32, bodybar.com), or a set of 3- to 5-pound dumbbells

Targets: Shoulders, back, triceps, butt, and quads

Stand with feet hip-width apart, gripping center of bar with right hand, arms by sides, palms facing in.
Lunge right leg back so that it's extended behind you and left knee is bent 90 degrees; hinge forward at hips slightly and place left hand on top of left thigh.
Drive right elbow behind you to bring bar by ribs, keeping it parallel to floor.
Extend right arm out to side at shoulder level.
Bend right elbow to bring bar back to ribs, then lower arm by side to complete 1 rep.
Maintaining lunge throughout, do 15 reps. Switch sides and repeat. Do 3 sets.

Watch the workout video here