4 Exercises to Arm Yourself Up

This dumbbell exercise workout revs your metabolism while bulking up your triceps and biceps. Celebrity trainer Mark Jenkins says that doing these dumbbell exercises once a week will chisel your arms and ignite a total-body fat burn. It's the smartest way to spend 15 minutes. Well, almost.

First, perform a superset of eight to 12 repetitions of the squat. Then, without rest, move on to a set of shoulder presses. Rest a minute and repeat the superset. Then do the triceps-and-biceps superset three times, resting a minute after each superset.

Tip: Don't know a superset from a circuit set? Click here for a weight training primer.

Squat

Stand holding a pair of dumbbells at your sides, palms facing in. Lower your body to a sitting position, so that your thighs are parallel to the floor. Pause, then push yourself back up to the starting position.

 

Tip: Most lifters don't squat down far enough, so their glutes are never fully engaged. It's a simple fix that delivers massive results. Here are seven simple strategies that will improve your gains instantly

Shoulder Press

Stand holding a pair of dumbbells just above your shoulders with an overhand grip, palms facing forward. Press the weights straight up. Pause, then lower them to your shoulders.

 

Tip: Here's a great reason to power through a hard upper-body workout: Arms are one of the top 10 muscles women love.

Swiss-ball Incline Triceps Extension

Grab a pair of dumbbells and sit on a Swiss ball. Roll your back down the ball, keeping your stomach tight, until your shoulders are pressed firmly against the ball and your butt is off the ball. Hold the weights with straight arms, angled so the weights are over your forehead. Keeping your upper arms still, bend at the elbows to lower the weights until they're even with the top of your forehead. Pause, then straighten your arms.

 

Tip: Your triceps comprise more of your arm than your biceps, but you probably work your tri's less. Even the score with one of the 21 exercises that specifically target your tri's by downloading the new Men's Health Workouts app for the iPhone.

Swiss-ball Biceps Curl

Set dumbbells on a bench in front of a wall, or ask someone to hand them to you. Place a Swiss ball against the wall a few feet up from the floor and stand with your lower back against the ball, holding it in place. Hold the dumbbells with palms facing the sides of your thighs. Curl the weights up, rotating your wrists upward so your palms face you by the time the weights reach your shoulders.

 

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