Sexy Arms in 6 Weeks If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.

Bent-Over Row Step I Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.

Bent-Over Row Step II   Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat. tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.

Upright Row Step I Primary muscles worked: shoulders, upper back, biceps. Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching. Upright Row Step II Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position. tip: Keep your chin up and your belly button tucked in.

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