2 Killer Ways To Get Seriously Toned Arms

I've always been a runner and, more often than not, I find myself hitting the gym for some quick-and-easy treadmill time. But, after relying on this slightly bland workout throughout the winter, I found myself in a plank competition with my boyfriend (don't ask), and my arms quickly gave out. I'd been developing my lower body and core strength, but my arms just weren't up to par.
Enter Allison Berry, trainer extraordinaire at Crunch Gyms. Using the Dual Pulley Adjustable Functional Trainer at Crunch, she showed us two power-packed arm moves that are sure to get your guns smoking.
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Photographed By Erin Yamagata.
Move 1:
First, lunge forward with your arms extended holding your hands together and parallel with your sternum. This is great for pectoral muscles, deltoids, and latissimus dorsi (lats). And, since you've lunged forward, your core is engaged.
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Photographed By Erin Yamagata.
Slowly, in a controlled motion, move your arms back until you achieve a good shoulder stretch. Because this machine provides resistance moving both forward and backward, you'll get a good workout in your pectoral muscles, biceps, and lats resisting its pull.
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Photographed By Erin Yamagata.
Now, reach forward and bring your arms back together. Your hands are again at the level of your mid-sternum. Allison recommended performing three sets of 12 to 15 repetitions. You can start with around eight to 10 pounds of resistance and work from there.

After your sets, stay on the same machine and turn to the side for what's up next.
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Photographed By Erin Yamagata.
Move 2:
First, place the movable handle at shoulder height. Grasp the handle with your engaged hand and stand with your feet shoulder-width apart.
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Photographed By Erin Yamagata.
In a controlled motion, pull the hand down until your arm is extended. Your tricep should really feel this one.
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Photographed By Erin Yamagata.
Come back up to the first position and pause one beat before repeating. Allison recommends three sets of 12 to 15 tricep pulldowns on each side.
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