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Get Stronger Arms Fast

Lose the sleeves and the jiggle with this superfast sculpting workout.

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Plank Press

What you'll need: a pair of 3- to 5-pound dumbbells, a yoga mat

Targets shoulders, back, triceps, and abs

  • Place dumbbells at top of mat, then get into full push-up position with arms shoulder-width apart and hands directly under shoulders; step feet out slightly wider than shoulder-width.
  • Keeping hips level, lift right hand and pick up one dumbbell; drive right elbow backward at shoulder level, keeping arm close to side and palm facing down.
  • Extend right arm forward.
  • Return right elbow to bent position and repeat.
  • Do 10 reps, switch sides and repeat. Do 2 sets.

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Monkey Arms

Targets shoulders, triceps, and biceps

  • Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.
  • Raise dumbbells up along sides of rib cage to armpits, elbows pointing out to sides.
  • Extend arms out to sides, palms down. Reverse motion back to start.
  • Do 2 sets of 20 reps.

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Pom-Pom Circle

Targets shoulders and arms

  • Stand with feet hip-width apart, holding a dumbbell in each hand, arms slightly out to sides in an upside-down V.
  • Slowly raise extended arms overhead, drawing five tiny circles with each weight on the way up until arms form a V.
  • Slowly lower arms to sides, reversing direction of circles, to complete 1 rep.
  • Do 2 sets of 10 reps.

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Hammer Punch

Targets shoulders and biceps

  • Stand with feet hip-width apart, holding a dumbbell in each hand, with arms by sides and palms facing forward.
  • Bend elbows near rib cage to bring dumbbells next to shoulders while keeping palms facing forward.
  • Punch left arm out to left side, palm facing forward, and then quickly bring dumbbell back to shoulder. Repeat with right arm to right side, then lower arms to start.
  • Do 2 sets of 20 reps, alternating sides. MAKE IT HARDER: On final rep, do 20 fast-paced punches with left arm, then repeat with right arm.

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Oblique-Twist Triceps Push-Up

Targets triceps, obliques, and outer thighs

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chioma12 wrote:

love the plank press and the monkey arms..try to do that every morning with 25 lbs weight on each sides... there is a high that goes planking i must confess.

4/22/2013 01:45:15 PM Report Abuse
pajitoo wrote:

Wow!! I really can feel this...think it targets "jiggle" nicely. Will keep it up. Thanks!!

4/9/2012 02:20:15 PM Report Abuse

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