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The Arms Race

by goldsgym

Whether you want to pump up your arms or banish underarm jiggle, this fast-but-thorough routine will help you sculpt the guns of your dreams. Three exercises are all you need to challenge every muscle in your arm, according to Mike Ryan of the Gold’s Gym Fitness Institute. By working the biceps, triceps and forearms in tandem, you’ll get a focused upper-body workout that builds chiseled definition in men and sexy strength in women.

Do this routine twice a week.

Seated alternating dumbbell curls

WORKS

 biceps, forearms
Sit on the end of a bench with a dumbbell in each hand, arms at your sides and palms facing inward. Starting with the right arm, curl the dumbbell up, rotating your wrist 90 degrees so you finish with palms up. Squeeze bicep for one second before lowering. Repeat on the left side. That’s one rep.

Standing tricep pushdown

WORKS

 triceps
Stand with feet shoulder-width apart in front of a tricep pushdown or cable machine with the cables, rope or straight bar hanging about chest level. Grab on with both hands, keeping elbows pinned to your sides. Push hands toward floor, fully extending arms in front of your body to touch the tops of your legs. Hold for a second; reverse movement and return to start.

Twenty-ones

WORKS

 biceps
You can use a barbell or dumbbells for this exercise. Do seven of each kind of curl, totaling 21 reps.

First set:

Standing, hold weights at your thighs, palms facing up, and lift to waist height.

Second set:

Start at waist height and lift weight to your chest.

Third set:

Do a full curl, starting at legs and finishing at chest.

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