Amazing Arms in 3 Moves

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.