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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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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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bettinaleslie wrote:

Where are the usual video links to these exercises, it is so much easier to understand when you can see the exercise done correctly, there is then no reason to get injured by doing it wrong. thanx

1/1/2012 09:56:44 AM Report Abuse

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