Amazing Arms in 3 Moves
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Get toned biceps, triceps, and shoulders with these moves from Nikki Kimbrough, a trainer at Bally's Total Fitness in New York City.
Beginner Exercises
1. Single-Arm Pull-Downs
Target: Triceps
- Stand with your feet shoulder-width apart, holding an end of a resistance band in each hand.
- Extend your left arm diagonally up and your right arm diagonally down, palms out.
- Bend your right elbow, bringing right fist and forearm in toward your chest.
- Do 8 to 10 reps; switch arms and repeat.
2. Resistance Band 180s
Target: Biceps
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- Stand on the center of a resistance band, feet shoulder-width apart, arms down at sides. Hold an end of the band in each hand, palms facing each other.
- Bend both elbows, keeping them tucked into sides, to bring hands up toward shoulders while rotating wrists 180 degrees so that palms face out at the top, then lower.
- Do 8 to 10 reps.
3. Resistance Band Side Raises
Target: Shoulders
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- Place the center of your feet on a resistance band and stand with feet shoulder-width apart. Hold an end of the band in each hand, arms straight down at sides, palms facing your body.
- Raise your arms straight out to the sides to chest height so that they are parallel to the floor.
- Hold for 2 counts; lower and repeat. Do 8 to 10 reps.
Next: Intermediate Exercises
