Spot Exercises for Trimming Your Arms and Shoulders

The only equipment you need for these exercises is a pair of five- or ten-pound dumbbells, whichever weight you can comfortably handle. Do twelve sets of the first, then twelve of the second. Alternate back and forth for a total of four sets of twelve.

  • TRICEPS (the under part of the upper arm): Lay on your back, bed your knees, and keep your feet flat on the floor. Hold the dumbbells next to your eras with your elbows pointing up. Slowly raise your arms toward the ceiling, keeping your elbows slightly bent. Exhale while doing so. Hold for one second, then lower the dumbbells slowly to the starting position. while inhaling.
  • BICEPS (the top part of the upper arm): Stand with your feet a shoulder-width apart. Hold the dumbbells with your palms up and your elbows close to your sides. Curl up your arms until your elbows are at a ninety degree angle, exhaling as you do so. Hold for one second. Inhale as you slowly return to the starting position. 
  • SHOULDERS: Stand with your feet shoulder-width apart and your hands at your sides. Hold the dumbbells with your palms facing the floor and your elbows slightly bent. raise them to shoulder height, exhaling as you do. Hold for one second, then slowly lower them, inhaling.
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