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Raise the Bar: The Arm-Sculpting Bar Workout

Elevate your arms to a whole new level with our 15-minute supersculpting body bar workout.

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Pizza-Server Curl exercise
Denise Crew
Denise Crew
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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.

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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.

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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.

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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.

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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.

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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.

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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.

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