Arms Race: Barre Exercises for Strong, Sexy Arms

Arms Race: Barre Exercises for Strong, Sexy Arms

You’ll have the right to roll up your sleeves and bare chiseled ballerina arms with this 20-minute routine.

Hot tip for spring training: You’ll soon be coveting “barre” arms. “Ballerinas have chiseled arms without unwanted bulk,” says Andrea Rogers, the founder of the newly opened Xtend Barre studio in Brooklyn, USA. Rogers adds one-pound weights to dance-inspired movements for a little extra carving power. Try them, and — voila! — you’ll be ready to roll up or rip off those sleeves. View exercises

Swimming
Targets shoulders

Stand with feet about shoulder-width apart, a dumbbell in each hand, arms out to sides with palms facing up and elbows slightly bent.
Rotate left arm and shoulder forward so palm faces behind you, then reverse motion back to start.
Do 16 reps. Switch sides and repeat. Do 2 sets.

MAKE IT HARDER: Add a set. Rotate both arms at the same time until palms face behind you, reverse motion back to start and repeat. Do 15 reps.

Liftoff
Targets triceps

Stand with feet hip-width apart, a dumbbell in each hand. Bend knees slightly, hinge forward from hips and bring hands behind ears, palms facing forward and elbows pointing out to sides (as if doing sit-ups).
Straighten legs and rise on toes as you extend arms directly overhead, palms facing forward.
Return to hinged position and repeat.

Do 2 sets of 16 reps.

Waltzing
Targets shoulders and biceps

Stand in plié position with heels touching, toes turned out and knees slightly bent; with a dumbbell in each hand, extend arms overhead to form a V, palms facing out to sides.
Rotate left wrist inward, bending left elbow, and tap fingers to top of left shoulder. Reverse motion back to start.

Do 16 reps. Switch sides and repeat. Do 2 sets.

MAKE IT HARDER: Add a set. Rise up on toes and rotate arms in V position so palms face each other; rotate arms so that palms face outward again. Repeat. Do 8 to 16 reps.

Temperature
Targets shoulders, triceps, and biceps

Holding a dumbbell in each hand, stand in plié position with heels touching, toes turned out and knees slightly bent; extend arms out to sides, palms facing forward.
Bend left elbow to tap the back of left hand to forehead. Reverse motion back to start.

Do 16 reps. Switch sides and repeat. Do 2 sets.

Biceps X
Targets shoulders and biceps

Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand with arms out to sides; bend elbows so arms form a W, palms up.
Sweep bent arms to cross each other (right arm over left arm) in an X in front of collarbone, palms facing behind you.
Open arms to W position, repeat.

Do 2 sets of 16 reps.

MAKE IT HARDER: Add a set. After the last rep, keep arms crossed and pulse them up and down 1 inch. Do 16 reps.

Bent-Over Boxing
Targets shoulders, back, and triceps

Stand with feet close, holding a dumbbell in each hand. Bend knees and hinge forward from hips, keeping back straight.
Raise right arm forward, palm facing down, and extend left arm behind you with palm facing up (arms should form a straight line with upper body). Pulse arms up and down 1 inch 3 times.
Extend arms out to sides, palms facing down. Then switch sides, left arm forward (palm down) and right arm behind you (palm up), and repeat pulses to complete 1 rep.

Do 2 sets of 16 reps.

See the original article by Jenna Autuori-Dedic on Fitness Magazine:
www.fitnessmagazine.com/workout/express/20-minute/barre-arm-exercises/

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