Strong arms are like a badge of honor for all the time you spend getting your fitness on. So that you can give others major arm envy, we asked 4 trainers for their top moves—and they brought us some seriously muscle-building ones. Try them out, then go ahead and flex!
How to Do It: Get down on all fours and place your hands on the floor so that they’re directly under your shoulders (A). Lower your body until your chest nearly touches the floor. Keep both elbows tucked close to your sides as you lower your body (B). Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition or end the set.
How to Do It: Grab the chinup bar using an underhand grip with your hands placed six to eight inches apart. Hang at arm’s length. You should return to this position—known as a dead hang—each time you lower your body back down (A). Pull your chest to the bar. Once the top of your chest touches the bar, pause (B). Then slowly lower your body back to a dead hang.
DUMBBELL LYING TRICEPS EXTENSION
How to Do It: Grab a pair of dumbbells and lie faceup on a flat bench. Hold the dumbbells over your head with straight arms, your palms facing each other (A). Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor and pause (B). Then lift the weights back to the starting position by straightening your arms.
STANDING DUMBBELL BICEP CURLS
How to Do It: Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so that your palms face forward (A). Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause (B), then slowly lower the weights back to the starting position. Each time you return to the starting position, completely straighten your arms