Get Gorgeous Arms by Elizabeth L - Musely
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Get Gorgeous Arms

posted in Health & Fitness
12/13/2014
  • Bicep curl with alternating lunge

Trainer tip: Keep your upper arms close to your sides throughout the curl.
    Bicep curl with alternating lunge

    Trainer tip: Keep your upper arms close to your sides throughout the curl.
  • Stand with knees slightly bent, holding a 5- to 8-pound weight in each hand, palms forward. Step forward with your right leg, and lower into lunge position (don’t let front knee go past toes). At the same time, tighten left bicep and curl left hand toward chest (as shown). Return to starting position, then repeat on the other side; that’s 1 rep. Do 15 reps.

  • Bent-Over Row to Shoulder Press

Trainer tip: Make your movements smooth, not jerky, as you transition from one position to the next.
    Bent-Over Row to Shoulder Press

    Trainer tip: Make your movements smooth, not jerky, as you transition from one position to the next.
  • A. Stand with knees slightly bent, holding a 5- to 8-pound weight in each hand, palms facing back. (It’s OK to start with lighter weights on these moves, if needed.) Tighten abs, then bend at the waist so your back is parallel to the floor and arms are hanging down.

    B. Return to standing, bending elbows to bring weights up toward your chest; pause, then continue to lift weights overhead as you rise up on your toes. Return to starting position. Do 15 reps.

  • One-leg rear-delt raise

Trainer tip: To help with balance, keep eyes focused on a single point.
    One-leg rear-delt raise

    Trainer tip: To help with balance, keep eyes focused on a single point.
  • Hold 5- to 8-pound weight in each hand, palms facing in. Bend forward at waist, letting arms hang, while lifting left leg back so it’s in line with torso. Flex shoulder muscles and raise weights out to sides until arms are parallel to floor (as shown). Lower arms. Do 15 reps; switch legs, and repeat.

  • One-leg tricep kickback

Trainer tip: To protect lower back, keep belly button pulled in toward spine throughout move.
    One-leg tricep kickback

    Trainer tip: To protect lower back, keep belly button pulled in toward spine throughout move.
  • A. Hold a 5- to 8-pound weight in each hand, palms facing in. Bend forward at waist, letting arms hang; lift left leg back until it’s in line with torso. At the same time, draw left elbow back to 90 degrees.

    B. Engage left tricep muscle and press left arm straight back. Bend elbow to draw arm back in. Do 15 reps; return to starting position. Switch sides, and repeat.

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