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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

  • 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

  • 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.

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1/6/2011 01:53:58 PM Report Abuse

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