Strength Train Those Arms

bent-over-rows

Something about having strong, defined arms makes us all feel good about ourselves. Our arms are clearly visible in a lot of different outfits, so shapely arms can make us feel sexier and more confident. Try these exercises on for size and watch your arms get that lean, cut look. If you want bulk, go with heavier weights.

Plank Press

This exercise is sort of like a super plank. To start, get into the full push-up position with five pounds weights nearby. Keep your feet slightly wider than hip-width apart to stabilize yourself. Hold yourself up with one arm and lift the weight with the other arm. Be careful to keep your hips in line as you lift. Tighten your abs and legs to hold yourself steady. Switch arms after about thirty seconds. Rest and repeat if desired.

Hammer Curl

Stand with your feet hip width apart, your back straight, knees bent slightly, and a ten to twenty pound weight in each hand to start. Make sure your palms are facing your sides. Keep your arms at your sides and lift both weights up to chest level at the same time. Hold for a second on the upswing, then release and return to the starting position. Do as many reps as possible for about a minute, then rest and repeat if desired.

Bent Over Row

To start, stand with your feet hip width apart and a ten to twenty pound weight in each hand. Bend over completely from the waist, bending your knees slightly. Bring both weights up to chest level, holding for a second on the upswing. Lower the weights back down and repeat. Perform as many reps as possible for about a minute, then rest. Repeat if desired.

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