You are here

Raise the Bar: The Arm-Sculpting Bar Workout

  • Denise Crew

    Row and Raise

    What you'll need: a 4- to 9-pound weighted bar, such as the Classic Body Bar ($24 to $32, bodybar.com), or a set of 3- to 5-pound dumbbells

    Targets: Shoulders, back, triceps, butt, and quads

    • Stand with feet hip-width apart, gripping center of bar with right hand, arms by sides, palms facing in.
    • Lunge right leg back so that it's extended behind you and left knee is bent 90 degrees; hinge forward at hips slightly and place left hand on top of left thigh.
    • Drive right elbow behind you to bring bar by ribs, keeping it parallel to floor.
    • Extend right arm out to side at shoulder level.
    • Bend right elbow to bring bar back to ribs, then lower arm by side to complete 1 rep.
    • Maintaining lunge throughout, do 15 reps. Switch sides and repeat. Do 3 sets.
     
  • Denise Crew

    Steering Wheel

    Target: Shoulders

    • Stand with feet hip-width apart, holding bar with both hands in front of thighs, palms facing in.
    • Raise extended arms to shoulder level with elbows slightly bent and then rotate bar counterclockwise so that right hand is directly above left hand.
    • Rotate bar clockwise so that left hand is above right hand to complete 1 rep.
    • Do 3 sets of 15 to 20 reps.
  • Denise Crew

    Pizza-Server Curl

    Targets: Shoulders and biceps

    • Stand with feet hip-width apart, holding bar with both hands in front of thighs, palms facing forward.
    • Bend elbows 90 degrees to lift bar to waist level.
     
  • Denise Crew

    Pizza-Server Curl

    • Extend arms forward to shoulder level with elbows slightly bent.
    • Bring elbows back by sides and then lower bar to start to complete 1 rep.
    • Do 3 sets of 15 reps.
  • Denise Crew

    Three-for-One

    Targets: Shoulders, triceps, and biceps

    • Stand with feet hip-width apart, holding bar with both hands in front of thighs, palms facing in.
    • Bend elbows to curl bar toward chest and then extend arms overhead. Release left hand so that you hold bar with right hand only.
    • Rotate bar toward left so that right palm faces left and bar is parallel to floor.
     
  • Denise Crew

    Three-for-One

    • Bend right elbow 90 degrees to lower bar behind head. Reverse motion back to start to complete 1 rep.
    • Do 15 reps; switch sides and repeat. Do 3 sets.
  • Denise Crew

    Rotator Curl

    Target: Shoulders

    • Stand with feet hip-width apart, gripping center of bar with left hand, arms by sides, palms facing in.
    • Bend left elbow 90 degrees so that forearm is at waist level and bar is perpendicular to floor.
    • Keeping elbow bent by ribs, rotate left forearm out to left side.
    • Return forearm to forward position to complete 1 rep.
    • Do 15 reps; switch sides and repeat. Do 3 sets total.

    Originally published in FITNESS magazine, November/December 2011.

     

Love it? Share now!

Comments

Loading comments...