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Twice a week, spend 15 minutes strengthening and toning your arms. Start with the routine below, changing the number of reps, the size of your weights, or the order in which you perform the exercises at every workout.
Skullcrusher: Lie flat on the floor, a bench, or an exercise ball; tighten your core, hips, and glutes. Hold a 5- to 15-pound dumbbell in each hand. Start with hands at ears, elbows pointed toward the ceiling. Extend weights toward ceiling by straightening elbows. Do 12 to 15 reps.
Overhead triceps extension: Without resting, stand and hold the dumbbells, elbows pointed toward ceiling. Extend arms straight into the air, then drop them behind your head. Do 12 to 15 reps.
Palms-up biceps curl: With elbows bent at your sides, hold a 5- to 15-pound dumbbell in each hand. Bring hands down as far as you can, keeping palms facing the ceiling, then curl dumbbells back up. Do 15 reps.
Hammer curl: Without resting, turn palms to face each other, arms bent, elbows at your side. Alternate lowering and raising your arms until you’ve done 15 reps on each side.
Concentration biceps curl: Sit on a bench or chair. With dumbbell in right hand, press elbow against inside of right thigh. Allow arm to fully extend toward floor, then curl it back up toward you, ten to 15 times. Repeat on left side.
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From the October 2012 issue of O, The Oprah Magazine
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