The 9-Minute Arm Workout
Get Michelle Obama's toned arms
This arm workout superset is designed to sculpt the biceps and triceps. It's only two moves, but you'll feel a big-time burn.
How to do it: Perform one set of exercise 1, then, without resting, do one set of exercise 2. Immediately repeat the entire routine until you've completed 2 to 3 sets of both exercises.
How to do it: Perform one set of exercise 1, then, without resting, do one set of exercise 2. Immediately repeat the entire routine until you've completed 2 to 3 sets of both exercises.
MOVE 1Tricep Pushdown with Grip Flip
Attach a straight bar to the high pulley of a cable station and grab the bar with an overhand grip, hands shoulder-width apart.
Tuck your upper arms next to your sides and bend your elbows more than 90 degrees. Without moving your upper arms, push the bar down until your arms are straight.
Pause, then return to the starting position. That's 1 rep.
Do 15 reps, then reverse your grip so that you're grasping the bar underhand and immediately do another 15 reps.
Tuck your upper arms next to your sides and bend your elbows more than 90 degrees. Without moving your upper arms, push the bar down until your arms are straight.
Pause, then return to the starting position. That's 1 rep.
Do 15 reps, then reverse your grip so that you're grasping the bar underhand and immediately do another 15 reps.
MOVE 2The One-Minute Hammer Curl
Grab a pair of dumbbells and hold them next to your thighs, palms facing each other. Raise the dumbbell in your left hand as high as you can in front of you by bending your elbow and curling the weight toward your shoulder.
As you lower the dumbbell, curl the weight in your right hand. Alternate rhythmically back and forth for 1 minute.
Source : http://www.womenshealthmag.com
As you lower the dumbbell, curl the weight in your right hand. Alternate rhythmically back and forth for 1 minute.
Source : http://www.womenshealthmag.com
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