Get Stronger Arms Fast

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.