Exercises for awesome arms & shoulders

(FOX Providence) - Whether you want to pump up your arms or banish underarm jiggle, this fast-but-thorough routine will help you sculpt the guns of your dreams.

Three exercises are all you need to challenge every muscle in your arm, according to Mike Ryan of the Gold's Gym Fitness Institute. By working the biceps, triceps and forearms in tandem, you'll get a focused upper-body workout that builds chiseled definition in men and sexy strength in women.

Seated alternating dumbbell curls: WORKS biceps, forearms

Sit on the end of a bench with a dumbbell in each hand, arms at your sides and palms facing inward. Starting with the right arm, curl the dumbbell up, rotating your wrist 90 degrees so you finish with palms up. Squeeze bicep for one second before lowering. Repeat on the left side. That's one rep.

Standing tricep pushdown: WORKS triceps

Stand with feet shoulder-width apart in front of a tricep pushdown or cable machine with the cables, rope or straight bar hanging about chest level. Grab on with both hands, keeping elbows pinned to your sides. Push hands toward floor, fully extending arms in front of your body to touch the tops of your legs. Hold for a second; reverse movement and return to start.

Twenty-ones: WORKS biceps

You can use a barbell or dumbbells for this exercise. Do seven of each kind of curl, totaling 21 reps. First set: Standing, hold weights at your thighs, palms facing up, and lift to waist height. Second set: Start at waist height and lift weight to your chest. Third set: Do a full curl, starting at legs and finishing at chest.

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PLUS... Try these Shoulder Exercises:
The following exercises show examples of moves targeting the shoulders -- the front, middle and rear deltoids as well as the rotator cuff muscles. Choose a variety of exercises to target each part of the shoulders for a well-rounded routine. Click on the pictures and links to view detailed instructions or to see a larger picture. To work these exercises into a routine:
 

• Beginners: Choose 1 to 2 exercises, 1 to 2 sets of 12 to 16 reps
• Inter/Adv: Choose an exercise from each column for 2 to 3 sets of 8 to 12 reps, resting between sets
• Use enough weight that you can ONLY complete the desired number of reps
  
  Overhead Presses
  
  Overhead presses work the major muscles of the shoulder, with a focus on the middle deltoid and tricep. To do a basic overhead press, stand (or sit) holding weights with elbows bent and hands at eye level. Push weight over head without arching the back and lower back to start.
  
  Front, Side, Rear Raises
  
  Front, side and rear raises target each part of of the shoulders as well as the upper back. When doing shoulder raises, only lift the weight up to shoulder level. When doing rear flies, lead with the side of the hand and imagine you're making a smiley face as you lift the arms up.
  
  Rotations/Upright Rows
  
  Shoulder rotations work the rotator cuff and usually require smaller range of motion and light weight to avoid injury. Upright rows work the middle deltoid as well as the upper back and bicep muscles. If you have shoulder problems, you may want to avoid these exercises.
  
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