Strong, toned arms and shoulders can make you feel like a total badass–whether you’re nailing those burpees during bootcamp or showing off your results in a racerback tank. Time to get lifting, pulsing, and pushing, ladies: These seven arm-shaking moves are totally worth the burn.
1. Rolling Push-Up
Start in a high plank with a 10- to 15-pound medicine ball under left hand.
Engage core and bend elbows, lowering into a low push-up position.
Push back up to high plank and roll ball to right hand (as shown), keeping elbows away from body.
Repeat in opposite direction for 1 rep. Do 12 reps.
2. Supergirl Soar
Lie facedown, a light weight in each hand, arms at sides.
Lift upper body and arms (as shown) to start.
Keeping upper body lifted, reach your arms straight in front of you, shoulders next to ears.
Pause; return to start. Do 12 reps.
3. Resistance Band X-Raise
Stand on a resistance band with feet hip-width apart.
Criss-cross it in front of you and hold handles at hips, palms in.
Step to left as you raise hands to chest, elbows out (as shown).
Return to start; repeat on opposite side for 1 rep. Do 20 reps.
4. Bow and Arrow
Stand with feet staggered wide, left foot in front, a heavy weight in each hand at sides.
Bend knees and lean forward as you reach right hand toward left foot (as shown).
Straighten legs, drawing right weight to waist.
Do 15 reps. Switch sides; repeat.
5. Triangle Push-Up
Start in a plank.
Walk hands together so thumbs and forefingers form a triangle.
Do a complete push-up (as shown) for 1 rep.
Too tough? Lower your knees. Do 12 reps.
6. Downward Dog Push-Up
Start in a downward dog position.
Bend at the elbows, sliding the shoulder blades down the back, and then pressing back up to the starting position for 1 rep.
Start with 10 reps; build up to 20.
7. Chair Dip
Sit on edge of a chair, hands on edge of seat, fingers forward, legs extended, feet flexed.
Use arms to lift yourself off chair.
Bend elbows, lowering body until upper arms are almost parallel to floor, hips directly under shoulders (as shown).
Push through hands to rise back up for 1 rep. Do 12 reps.