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Raise the Bar: The Arm-Sculpting Bar Workout
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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