The Ultimate Arm Workout

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Exercise 1: Triceps Trimmer, Part A

Works triceps, biceps, deltoids. Stand, holding the ends of elastic band in each hand. Raise both arms in front of chest to shoulder height; do not arch your back. Extend left arm out to left side. Bend right arm in a 90-degree angle, keeping right hand in front of chest.
Photo by Mark Weiss

Exercise 1: Triceps Trimmer, Part B

Pull back right elbow as if pulling the string of an archery bow. Hold for two counts. Return to start. Switch sides and repeat. Do 10 reps on each side.
Photo by Mark Weiss

Exercise 2: Shoulder Molder, Part A

Works deltoids, rotator cuffs. Stand with arms pressed into torso, elbows bent at a 90-degree angle. Grasping the middle of the band, stretch it so hands are about shoulder-width apart.
Photo by Mark Weiss

Exercise 2: Shoulder Molder, Part B

Pressing upper arms to torso, rotate hands out from the center of the body, stretching band taut. Hold for two counts. Return to start. Repeat 10 times.
Photo by Mark Weiss

Exercise 3: Pecs Pumper, Part A

Works deltoids, pectorals. Holding ends, position the band behind your back, just below shoulder blades. Bend arms to 90 degrees and raise elbows out to sides at shoulder level. Do not round shoulders.
Photo by Mark Weiss

Exercise 3: Pecs Pumper, Part B

Quickly press both hands forward and upward, as if punching, then quickly return to start. Do 10 reps.
Photo Courtesy of Mark Weiss

Exercise 4: Back-of-Arm Booster, Part A

Works triceps. Grasping ends of band with hands, raise both arms in front of you, about chest height, palms facing down.
Photo by Mark Weiss

Exercise 4: Back-of-Arm Booster, Part B

Keeping arms straight, lower arms as you stretch band across thighs so that your hands reach behind your buttocks. Turn head to the right and then to the left. Return to start. Do 5 to 10 reps.
Photo by Mark Weiss

Exercise 5: Triceps Toner, Part A

Works biceps, triceps, deltoids, rhomboids. Stand on middle of band with both feet, grasping each end. Lean forward from your waist, keeping your back flat, and bend knees slightly. Bend your elbows to 90 degrees.
Photo by Mark Weiss

Exercise 5: Triceps Toner, Part B

Straighten both elbows, extending your arms behind you, palms facing each other, keeping back flat. Hold for two counts. Return to start. Do 10 reps.
Photo by Mark Weiss

Exercise 6: Shoulder Sculptor, Part A

Works rotator cuffs, biceps, triceps. Stand with feet shoulder-width apart. Loop band under right foot and grasp a band end with each hand at navel height. Bend elbows to bring hands up. Place the left fist on top of the right first. Bend left knee slightly.
Photo by Mark Weiss

Exercise 6: Shoulder Sculptor, Part B

Straighten both arms, extending forward and across your torso. Keep hands aligned with left knee. Return to start. Do 10 reps. Switch sides and repeat. *NEXT: Check out 5 Simple Moves to Mold a Waist, click here.
Photo by Mark Weiss

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