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The Love Your Arms Workout

  • 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.
     
  • 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).
  • Jay Sullivan

    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.
     
  • Jay Sullivan

    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.
  • Jay Sullivan

    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.
     
  • Jay Sullivan

    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.
  • Jay Sullivan

    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.
     
  • Jay Sullivan

    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.
  • Jay Sullivan

    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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