target

de-jiggle your upper arms

Fix this often-flabby trouble zone with a smarter trio of triceps sculptors.
Then see how quickly people take notice, BY JANET LEE

THIS MONTH'S GOAL

Feel better about going sleeveless.

Why these moves work

V•rben you're zeroing in problem
on a area, the temptation
is to hit it hard wit]l several exercises. But choose a few
smart moves and you'll get results with less eflbrt. The first
toner here isolates the triceps
and utilizes heavy xveight to
firm, firm, firm. (If you have
time for only a single move,
do this one.) The second calls
for your chest and back to
assist the u'iceps--the more
muscle you sculpt, the •aster
your metabolism will be,
which helps you get lean all
over. The final move is like
icing on
the cake, an extra
kicker to top off the sculpting.
PRIMARY HUSCLES "Ii T this three-way combo and
TARGETED good-
soon you'll be waving
triceps bye to that annoying jiggle.
Anatomy lesson
3. medial head triceps have three
Your
"heads": The long head starts
at your
shoulder blade, dae lateral head originates i•t the
top of your upper ann, and the medial head originates
lower on },our upper arm. The trio extends your elbow.

Details
You'll need a
bench, a pair of 8- to 12-pound dumbbells, a

stability ball, a 10- to 15-pound weight, and cable lna•:hi•{e

a

with a handle attachment (at home, use resistance tubes;

find gear at theshapertore.com). W:arm up with
a few minutes
of cardio, then do several shoulder circles and front arm
crosses.
"lMce a week, do 2 or 3 sets of 10 to 12 reps of each
move in order, resting for 45 to 60 seconds bet•veen sets.

TRAINER'S STRATEGY "I don't let clients get too

focused on spot-training,"
says Jeff Rosga, the director of fitness research and design at
Life Time
Fimess in Chanhassen, Mitmesota, who created this workout. "I encourage
them to build muscle all over so they can burn more calories 24/72'
target training Xend
"When couldn't e,
Iried Xenethine
incredible
I'm eb[e to lit into

BEFORE

face-down bench at sides, so forearms are

)O IT AT HOME
kickback > Tuck elbows
perpendicular to the floor, end turn palms It you don't
have a bench,
to face each other [A].
Works triceps use an ottoman
> Keeping upper still and next to put low stools
> Hold an 8- to 12-pound dumbbell in each
arms
o•
sides, straighten behind you [B].
hand and lie facedown on a bench, head arms together. If you
straight. Lower and repeat.
lifted but looking down, legs don't have
weights, full tenQy Reyes [ost
>Trainer's tip Keep your neck relaxed. Looking forward
use
Individual shown
water bottles.
arches your spine, which de-emphasizes the
triceps.
Amelkd's fostesl
key ingredient co
weight less. With
lose weight ult[e

Metub01ism
to Burn
Culofies"

pullover-to-press ) Extend your arms straight over your

DO IT AT HOME
It you don't have
Works back, shoulders, triceps, behind your head until ball,
chest. Lower arms use an
core, and chest a
15-pound dumbbell with they're parallel with the floor [A]. ottoman or chair
> Hold a 10- to
both hands. Lie with your upper back and ) Raise arms over chest again, then lower (or do it on the
head stability ball, feet shoulder-width weight to chest EB]. Press weight up and floor). Grab a
on a
repeat from the beginning. weighted ball il
apart and knees bent 90 degrees. move

you don't have a Super.Centers

>Trainer's tip Keeping your hips raised will increase your heavy dumbbell.
range of motion, helping you
sculpt more completely. Tin study
"Anothering(edient(Call
Ihe key
Septemeer 6, 2009. Sen•
single-arm press Works triceps and core

) Load 8 to 12 pounds onto the cable shoulder height, and forearm perpendicular DO IT AT HOME
stack and stand facing
away from the cable to the floor. Turn palm away from you and Attach one end
with your right shoulder aligned in front place left hand on your hip [A]. of a resistance
of it. Stagger your feet, right in front of left, ) Keeping upper arm still, extend arm tube to a
and bend both knees slightly. completely, so palm faces down [B]. Return sturdy object
> Hold handle in right hand in front of you, to starting position and repeat. Switch sides behind you.
elbow bent 90 degrees, upper arm at (change arms and legs) to complete set.
>Trainer's tip Rise up onto the ball of your back foot so you don't lock your
knee, which arches your back and decreases the move's effectiveness,

MOVE MORE,
take it up a notch
SCULPT HORE To increase the intensity, advanced exercisers should add
Many sets, reps, weight, and/or follow the special instructions.
women carry
extra fat in their face-down pullover- single-arm
WHAT TO DO Sma
upper a•'ms, and bench kickback to-press press
that won't budge
unless you're sets 2-3 2-3 2-3 Butte•

burning more
Oth•
calories than you're reps 8-10 10-12 8-10 partia
eating. Aim to do But at

cardio five days a weight 10-15 pounds 8-10 pounds 12-20 pounds lnfa
week and weight range
sessions two or
three times weekly. special Follow the Use one arm Grip handle Sinai
instructions original at a time. with both
instructions, hands.

140 GET FIT SHAPE Harch 20]0 •hape.corn