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9 Exercises for Strong, Sculpted Arms

Work your biceps, triceps, and shoulders with these sculpting exercises.
Hot arms workout How This Workout Works

Hot Arms Made Simple

"You don't need fancy equipment to get strong, sculpted arms and shoulders," says trainer Todd Durkin, who created this 360-degree arm-toning routine exclusively for FITNESS. "You just need the right moves." And here they are, using only a set of 5- to 12-pound dumbbells, a handled resistance tube, and a sturdy bench or chair. His rules for speedier results: (1) Opt for heavier weights, not the three-pounders. (2) Do two rear-delt moves for every front-delt exercise; we've labeled these specific targets so you can shuffle the moves.

Do these exercises three times a week every other day, along with your usual cardio. Perform one or two sets per move in the first two weeks and add weight every two weeks. Starting with week three, do two or three sets of the biceps and triceps moves. Bye-bye, arm jiggle!