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Arms

Watch free exercise videos with arm exercises and workouts to tone and sculpt your upper body at FitnessMagazine.com.

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The Arm Extension With Leg Balance exercise works your triceps, abs and legs.

your troubles down. Arm extends into the -- talent. This news imagine is if you're tracing an artist over your identity with that dumb about. You ten -- on one arm and -- arms and repeat. If you're a beginner can stand on those --

One Arm Stable Switching Plank

Tone your arms , chest, core, and glutes all at once with this targeted move.

and exhale when you come back to center. This move works your arms and chest, your core, and your glutes.

Dumbbell Curl

You'll need a set of 5-pound dumbbells. This targets your biceps. Do 8 reps on each arm , and then do 8 reps of the double curl (both arms at once).

out. To begin, bend your left elbow 90 degrees so your left arm is parallel to the floor. Curl your right hand toward your shoulders, then lower it back down to the start position while keeping your left arm in place. Do 8 curls with your right arm , keeping both elbows close to your ribs. Now, switch sides. The dumbbell curl targets your biceps.

The Complete Routine

This six-move routine will give you amazing arms , sculpted shoulders, and a sexy chest and back.

and raise it about 3 inches off the floor. Extend both your arms straight out in front of you at chest height, palms facing down. Keeping your arms straight, raise your left hand above your head and hold for 3 counts. Then lower it back to your chest height. Repeat with your right arm . ontinue alternating arm raises until you've done 8 total, 4 reps on each arm . Now switch legs and do 8 more reps standing on your right leg. The single-leg dumbbell front raise targets the front of

toned in your tank top. This 6-move routine will give you amazing arms , sculpted shoulders, and a sexy chest and back. Arm yourself. Chair Dips: Sit on the edge of the chair with your feet together. Place your hands on the edge of the seat on either side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself towards the floor. Straighten your arms raising your body back to the start position. You should do 8 reps. The chair dip targets your triceps. When you push yourself up, straighten your arms , but don't lock your elbows. Make sure your elbows are in line with your shoulders and go slowly enough so that it's

of your chest. Hold for 2 counts and then release, lowering your arms back to the starting position in a controlled motion. Do 8 reps. The upright row sculpts your upper back and the back

Be sure to keep your weight forward, your abs tight, and your arms extended. The walking plank targets your chest, arms , shoulders, and abs. It was devised by Rich and Helen Guzman, owners of the LA Rock Gym in Los Angeles. Stork-Stance Flye:

leg off the floor and bending your right leg slightly. Extend your arms out to the sides to shoulder height and then lower them back to the center. Keep your elbows straight, but not locked,

The Complete Routine

Morgan Luzier, co-owner of Balance fitness studio in Minneapolis, designed this workout to get you looking toned in your bikini in just eight weeks.

each hand. Rise onto the balls of your feet. Lift your right arm to the side and your left arm to the front. Hold for 2 counts. Now, lower the weight and switch arms , lifting your right arm to the front and your left arm to the side while rising onto the balls of your feet. Alternate sides, holding each position for 2 counts. Continue for 1

or use momentum to drive the movement. Next, bring your legs and arms back to center. Now, crunch straight up reaching the dumbbell horizontally toward your toes. The trunk rotation targets your abs, obliques, which

to the floor. Extend your left leg behind you and spread your arms out at your sides like wings. Hold for up to 30 seconds. Return to a standing position. Next, bring your hands to

and a bent-knee push-up for 1 minute. The alternating push-up targets your arms , shoulders, abs, calves, legs, and butt. Keeps your hands aligned under your shoulders, your hips lifted, and your abs tight throughout the

As you jump, lift the dumbbell over your head, fully extending your arms . Return the weight immediately back to your ribcage at the bottom of the jump. Beginners should start with 30 seconds. An intermediate should aim for 60 seconds. The travelling power squat targets your legs, glutes, and arms . Be sure to land with your knees soft and try not to rest between jumps. The Plie with Hammer Curl: You'll need

curl, straighten your legs and do one regular biceps curl with your arms turned out. Immediately, lower and repeat the plie squat and curl. As you plie, curl the dumbbell up towards your shoulders. Continue this sequence for 30 to 60 seconds, keeping your thumbs up and your elbows tucked into your ribs. The plie with hammer curl targets your thighs, arms , and glutes. The Clam Dig with Rotation: You'll need a 5- or 8-pound weight. Lie on your right-side with your head cradled in your right palm. Bend your knees in front of you 45 degrees. Hold the dumbbell in your left hand and keep your left elbow on your left side. Raise both your left leg and your left arm up to the ceiling about 90 degrees, keeping your hips stacked without rocking backwards and your elbow pressed into your side. Hold

weights and position yourself on your hands and knees. Extend your left arm up to head-height and extend your right leg back to hip-height. Hold and balance. Slowly touch your left elbow to your right knee and hold for 2 seconds. Repeat for 30 seconds. Come back to your hands and knees before switching sides and working the other side for 30 seconds. The weighted back extension targets your glutes, arms , shoulders, back, and thighs. To tone up and lose weight do this workout 3 days a week and follow it up with

Alternating Shoulder Raise

You'll need a pair of 5- to 8-pound dumbbells. This works your shoulders, thighs, and calves. Do 15 reps per side.

each hand. Rise onto the balls of your feet. Lift your right arm to the side and your left arm to the front. Hold for 2 counts. Now, lower the weight, and switch arms , lifting your right arm to the front and your left arm to the side or rising onto the balls of your feet. Alternate sides, holding each position for 2 counts. Continue for 1

Walking Plank

This targets your chest, arms , shoulders, and abs. Do 2 reps to each side.

Be sure to keep your weight forward, your abs tight, and your arms extended. The Walking Plank targets your chest, arms , shoulders, and abs. It was devised by Rich and Helen Gossman, owners of the LA Rock Gym in Los Angeles.

Modified Navel Crunch

Do 10 reps, alternating sides, so you complete 5 reps on each side. Contract your abs each time you raise your arms and legs. Works your deep abs and your pelvic floor.

front of you. Contract your abs in towards your spine. Lower your arm and leg, returning your hands and knees and reverse, raising your right arm and your left leg. Do 10 reps of this exercise, alternating your arms and legs so you complete 5 reps on each side. Remember to contract your abs each time you raise your arms and legs.

Overhead Press with Dumbbells

You'll need a set of 5- or 8-pound dumbbells for this exercise. The Overhead Press works your shoulders, arms , and chest. Repeat this move 15 to 20 times.

weights at shoulder level with your palms facing forward. Slowly extend your arms over your head pressing the weights together. Repeat this move 15 to 20 times. The overhead press works for shoulders, arms , and chest. For a bigger challenge, try starting with the weights at hip height, palms facing up, do a biceps curl, rotating

One- Arm Plank

The One Arm Plank with Toe Hold firms the shoulders, chest, abs, obliques, back and thighs.

The One- Arm Plank with Toe Hold firms the shoulders, chest, abs, obliques, back, and thighs. Be sure your hands are directly under your shoulders

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