The Best Arm Workouts

Chair Dips

Hands-down, these are the best moves I know to work the entire backs of my arms. Confession: I have done them in airports to burn off nervous travel energy, at home to prep for a no-good phone call, and once in my cubicle. (Chair had wheels: Bad scene.)

Do it:

• Sit on the edge of the chair with your feet together.
• Place your hands on the seat on either side of your thighs and keep your feet flat on the floor.
• Bend your elbows 90 degrees and lower yourself toward the floor.
• Straighten your arms, raising your body back to the start position.
• Do 8 reps.

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The Cobra    

If you carry your stress between your shoulder blades like I do, this move may feel tweaky and, well, unpleasant for the first two reps or so. By the fifth, though, I always feel wrung out — and by the 10th, the space between my shoulder blades feels wide open (and I’m less snarly).

Do it:

• Lie facedown on the floor with your palms near your chest.
• Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. Stay here for two counts and then lower down.
• Repeat 8-10 times. (Need more? Try lifting your thighs and hips off the floor.)

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Forearm Plank    

I do a set of these between every other machine on the circuit (and, um, while waiting for my super-slow podcasts to download at home).

Do it:

• Get into a push-up position.
• With your weight on your forearms and toes, align your elbows on the floor under your shoulders.
• Make a straight line from your head to your heels, then hold this position for 20 seconds while breathing gently.
• Rest for 30 seconds by placing your knees on the floor.
• Repeat 3 times, working your way up to a total of 6 reps.

Exercises Taken From:  fitnessmagazine.com

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Emme Readers Like Working Out To:

1.  Dance/ Techno Music

2.  Top 40

3.  Rap

4.  Rock

5.  Disco