The Hot Arms Workout
Work your biceps, triceps and shoulders with these sculpting arm exercises.
-Armed and Fabulous. This move has three parts. Row the dumbbell directly by your side, then bring it down, then bring your elbow slightly so it points out 45 degrees, then bring it down, then twist your hand 90 degrees and row. Repeat five to 10 times. Bring your right hand to your left hip. Then, with your thumb pointing down and your palm facing out, you'll draw your right arm across your body, so your thumb points up. Do this 10 to 15 times. Switch sides and repeat. Row your arms back, bending your elbows 90 degrees. Then bring your arms into a goalpost position. Then slowly lower your arms to start. Do 10 to 15 times. Your hands should be under your chest so that your index fingers and your thumbs form a triangle. You'll bend your elbows out about 45 degrees to the sides, lower your chest to the floor, push up and repeat. To make this easier, place your palms on a counter bench or sturdy chair. Do 10 to 15 times. Sitting in front of a sturdy bench or a chair, place your palms on either side of your hips, then bending your knees so they're over your ankles, bends your elbows behind you so your hips lower to the floor. To make this harder, lift your leg as you perform the move. Do 10 to 15 reps. Stagger your feet and lower into a lunge, then lean your body forward and rest your forearm on your thigh, then draw your right elbow towards your rib and extend your arm behind you, lower your arm, again 90 degrees, and then repeat. Do 10 to 15 reps. Switch sides and repeat. Balancing on your left leg, raise your right leg as high as you can, then extend your arms forward with your palms facing up, then draw your hands towards your head while you continue balancing. To make this easier, keep both feet on the floor. Do 10 reps, switch legs, and repeat. Keeping your right arm bent at 90 degrees with your palm up, keep it there while you curl your left hand to your shoulder 10 times and switch your arms so your left arm stays bent and your right arm curls. Then, finally, do 10 complete curls with both hands. For the second part of this move, change your grip so that your palms face each other. Repeat the 10-10-10 sequence. And then, for the third part, your palms should face down and then repeat the 10-10-10 sequence once again. Standing with your feet staggered facing towards the loft, extend both arms forwards at shoulder level, then pull your left arm back slightly as if you're holding a bow and arrow, keeping your right arm straight or your left hand back even further towards your chest, then release. Do 10 to 15 times. Switch sides and repeat.
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