Arms Workout Routines

POWER CURLS
Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height. Release arms. Do 25 reps. Switch sides; repeat.
Works shoulders, biceps, triceps


BOWLING THROW
Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball . Lower arm. Do 20 reps. Switch sides; repeat.
Works shoulders, biceps


DOUBLE THROW
Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward . Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.
Works back, biceps


SUPER SHRUG
Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear. Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.
Works shoulders, biceps, triceps


VICTORY SIGN
Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out . Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.
Works shoulders, triceps


FOREHAND SWEEP
Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes . Straighten arm. Do 25 reps. Repeat on opposite side.
works shoulders, biceps, triceps