Get Arms Like a Fitness Model

December 12, 2013
arm workouts: woman working out with dumbbells pic

Want to sport a stronger, sexier upper body in 2014? Here, six-time fitness cover model and IFBB figure pro Felicia Romero shares the arm workouts and shoulder routines that help keep her in amazing shape—both on and off the stage.

The move: TRX row (3 sets of 20 reps)


Why she loves it: “I love the TRX because it’s a functional training tool that uses your own bodyweight to challenge your entire body.”

Try it in your routine: Begin in a split stance (one foot placed in front of the other) holding the TRX handles in each hand as you face the anchor point—the place the TRX is connected to. Keeping your core engaged and your shoulder blades pulled down and back, slightly lean backwards, shifting your bodyweight over your back leg while straightening your arms out at chest height. As you exhale, slowly bend your elbows and pull your body toward your hands, keeping your elbows tight to your sides as you do so.

The move: Barbell shoulder press (3 sets of 15 reps)

Why she loves it: “I swear by shoulder presses as they’re great for overall shoulder development.”

Try it in your routine: Begin standing in a split stance, grasping the barbell with your hands placed slightly wider than shoulder-width apart. With your palms facing forward, position the bar in front of your chest in line with your collarbone. Keeping your elbows bent and close to the sides of your body, exhale and slowly press the barbell overhead, extending your arms as you maintain spinal alignment. Inhale and slowly lower the bar back down, bending your elbows as you lower the bar back to its starting position.

The move: Dumbbell front raise into lateral raise (3 sets of 20 reps)

Why she loves it: “Front raises and side raises using dumbbells are great for sculpting—they’re a staple in my training.”

Try it in your routine: Begin standing in a split stance with one dumbbell in each hand placed in front of the thighs with palms facing toward you. Keeping your core engaged to avoid arching your back, exhale and slowly raise the dumbbells up in front of your body. Just before your arms near shoulder level, turn your thumbs slightly upward—this slight external rotation can help reduce shoulder injuries. Continue to raise the dumbbells until your arms are level with your shoulders and parallel to the floor. As you inhale, slowly lower the dumbbells back down to your starting position with your palms facing your thighs and from there, move the dumbbells to your sides with your arms extended and your palms facing your body to prepare for lateral raises.

As you exhale, raise the dumbbells up and out to your sides. As you raise your arms near shoulder height turn your thumbs slightly upward to once again help reduce the risk of impingement in the shoulder joint. Continue raising the dumbbells until your arms are level with your shoulders, and as you inhale, lower back down to your starting position before repeating the sequence.

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