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Amazing Arms in 3 Moves

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Intermediate Exercises

1. Chair Dips

Target: Triceps

  • Place two sturdy chairs across from each other. Put both hands on the edge of one seat and your feet on the other.
  • Bend elbows 90 degrees, lowering yourself toward the floor and keeping elbows below your shoulders.
  • Straighten arms to raise body back up.
  • Do 8 to 10 reps.

2. Twenty-Ones

Target: Biceps

  • Standing with feet shoulder-width apart, hold a 5-pound dumbbell in each hand, arms at sides, palms facing out.
  • Bend both elbows 90 degrees. Hold for 2 counts, then lower arms to start. Do 7 reps.
  • Next, start with elbows bent 90 degrees, and curl weights up toward shoulders. Hold for 2 counts, then lower back to start. Do 7 reps.
  • Return to start and curl dumbbells all the way up to your shoulders; lower. Do 7 reps.

3. Perpendicular Raises

Target: Shoulders

  • Sit on the edge of a sturdy chair, feet together. Hold a 5-pound dumbbell in each hand, arms straight down at sides.
  • With palms facing down, raise left arm out to side until it's parallel to floor.
  • Keeping left arm raised, extend right arm in front of body until it's parallel to floor and arms are perpendicular.
  • Hold for 2 counts and lower. Do 8 to 10 reps; switch sides.

Next:  Advanced Exercises


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