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The Love Your Arms Workout

Lose the arm jiggle and sculpt sexy shoulders with this quickie workout routine.

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one-arm reverse flye
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
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Beginner: One-Arm Reverse Flye

What you'll need: A pair of 5- to 8-pound dumbbells and a mat

Targets: Shoulders, mid-back

  • Stand with feet hip-width apart, a dumbbell in each hand.
  • Lunge left leg forward, keeping right leg straight, left hand on thigh.
  • Hinge forward from hips and lift right arm out to side at shoulder level, elbow slightly bent.
  • Lower. Do 12 reps. Switch sides; repeat.

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Beginner: 21s

Targets: Biceps

  • Stand with feet shoulder-width apart, knees slightly bent, a dumbbell in each hand, arms by sides, palms facing forward.
  • Curl dumbbells up to waist, then lower; do 7 reps.
  • After last rep, curl from waist up to shoulders; lower to waist. Do 7 reps.
  • After last rep, lower arms all the way, then do 7 full biceps curls (up to shoulders).

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Beginner: Triceps Kickback

Targets: Triceps

  • Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand, palms facing in.
  • Hinge forward from hips until back is almost parallel to floor, keeping back straight.
  • Bend both elbows 90 degrees by sides, then straighten arms behind you; bend elbows 90 degrees again and repeat. Do 12 reps.

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Intermediate: Hip Hinge with Reverse Flye

Targets: Shoulders, mid-back

  • Stand with feet shoulder-width apart, a dumbbell in each hand, arms by sides, palms in.
  • Hinge forward from hips and lift arms out to sides at shoulder level, keeping elbows slightly bent; lower. Do 12 reps.

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Intermediate: Lunge and Curl

Targets: Biceps, glutes, legs

  • Stand with feet hip-width apart, a dumbbell in each hand, right palm facing forward, left arm by side.
  • Lunge forward with left leg, bending knees 90 degrees, as you curl right dumbbell up to shoulder.
  • Return to start. Switch sides; repeat. Do 6 reps per side.

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Intermediate: Kneeling Triceps Kickback

Targets: Triceps

  • Start on all fours on mat, holding a dumbbell in right hand.
  • Extend left leg behind you to hip level.
  • Bend right elbow 90 degrees by side, palm in, then straighten arm; bend elbow and repeat, keeping leg lifted. Do 12 reps.
  • Lower. Switch sides; repeat.

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Advanced: Lateral Lift

Targets: Shoulders, glutes, outer thighs

  • Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand, arms by sides, palms in.
  • Lift arms out to sides at shoulder level while lifting right leg out to side.
  • Lower. Switch legs; repeat. Do 6 reps on each side.

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Advanced: Squat with Weight Shift

Targets: Biceps, glutes, legs

  • Stand with feet shoulder-width apart, a dumbbell in each hand, arms by sides, palms in.
  • Squat, keeping knees above ankles, as you bend elbows 90 degrees to bring dumbbells up to chest level.
  • Lower arms by sides as you stand up, shifting weight onto balls of feet and lifting heels off floor.
  • Hold for 2 counts; lower. Do 12 reps.

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Advanced: Balancing Triceps Kickback

Targets: Triceps, glutes

  • Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand by sides, palms in.
  • Lift left foot behind you and hinge forward from hips until left leg and back are almost parallel to floor.
  • Place left arm beside left leg.
  • Bend right elbow 90 degrees by side and straighten arm behind you; bend elbow and repeat, keeping leg lifted. Do 12 reps. Switch sides; repeat.

Originally published in FITNESS magazine, September 2008.

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