The boxers jab-
It’s a great move—not only does it target your biceps and triceps, it also works your back and shoulders.
TO DO: Stand with feet hip-width apart and knees slightly bent, holding a three- or five-pound dumbbell in each hand. Bend elbows and press them into your sides, holding weights at chin level in a boxing stance, palms facing each other. Then twist torso left and punch right arm straight out and across your body and to the left. Immediately switch sides, bringing right arm back in and punching left arm out and across body to the right. Keep going, punching side to side for 20 counts. That’s one set. Do two sets.
Front shoulder press-
If you develop your shoulder, with dumbbell front raises, it actually makes your whole arm look fitter.”
TO DO: Stand with feet about hip-width apart, holding a three- to five-pound dumbbell in each hand, elbows bent, weights to sides at shoulder level, palms facing forward. Slowly press weights up over your head, meeting them in the middle, then lower. Do three sets of 15 reps.
Triple seven's-
If you’re a woman who wants a lot of definition, you should try what I call the 7-7-7, where you work your whole arm and your shoulders.
TO DO: Sit on a bench or chair holding a three- or five-pound dumbbell in each hand, palms facing forward. First, raise arms straight out to sides and overhead in a half-circle arc. Lower and repeat seven times. Next, raise weights out to sides just to shoulder height, then bring hands together in front of you, elbows slightly bent as if hugging a tree; return to start and repeat seven times. Last, twist arms so palms are facing thighs, then lift weights straight out to sides a little higher than shoulder level, and lower. Repeat seven times. Do two sets of this entire sequence.
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Note: Photo courtesy of Belinda Benn,Fitness model. Check her out at http://www.belindabenn.com