Armed & Ready

IFBB physique competitor (and manager of Dwayne “The Rock” Johnson) Dany Garcia is no stranger to tough workouts. Her seven-move upper-body routine strengthens and sculpts the biceps and triceps from multiple angles for attention-getting results.

Watch the video of Dany Garcia demonstrating this upper body workout and the arm exercises she does to get competition ready.

Works: Biceps

  • Stand holding a high-cable pulley handle with your left hand in line with your shoulder, your arm extended; keep your right hand on hip.
  • Curl your left hand inward until your pinkie is directly over your shoulder.
  • Extend your arm back out to start without hyperextending your elbow.
  • Perform two nonstop sets, first with 15 and then 12 reps.

Tip: Don’t “overcurl”! When your elbow stops, you’re at full contraction.


Works: Biceps

  • Stand close to the rear of incline bench with feet slightly wider than shoulder-distance apart, knees slightly bent.
  • Place left arm over top of bench, holding dumbbell at chin height with arm bent.
  • Lower the weight slowly until your arm is extended.
  • Slowly curl dumbbell back to chin level.
  • Perform two sets of 12 repetitions and then 10 reps with each arm.


Works: Triceps

  • Sit on a 90-degree bench, and hold a kettlebell overhead, handle facing down.
  • Slowly lower the kettlebell handle to the back of your neck while keeping your elbows tucked close to your head.
  • Extend your arms upward to full exten-sion, flexing your triceps at the top.
  • Do two sets of 12 reps.

Tip: Concentrate on pushing both arms at the same time.


Works: Biceps, core

  • Sit on a bench and hold a barbell just under your chin with your elbows tucked at your sides.
  • Slowly lower the barbell until your arms are at 90 degrees and the bar is about two inches from your thighs.
  • Slowly curl the barbell up to your chin, but make sure to stay contracted at the top.
  • Do three sets of 12, 10, and 8, increasing weight as you lower the reps each set.

Tip: Keep your elbows tight to your sides, and avoid resting at top.


Works: Inner chest, triceps

  • Lie faceup on a flat bench with your knees bent, your feet resting on the bench.
  • Hold a pair of dumbbells in each hand over chest, your arms extended and palms facing inward.
  • Slowly lower dumbbells just below sides of your chest at your rib cage.
  • Keeping palms inward, drive the dumbbells upward until your arms are extended.
  • Do two sets of 15 and then 12 reps.


Works: Triceps, core

  • Place your feet on a platform or the flat side of a Bosu ball with your upper-body weight resting on your forearms, your elbows shoulder-width apart.
  • Keeping your body in a straight line from shoulders to toes, push off the “meaty” part of your palms and press up your until arms are extended.
  • Slowly lower back to start with your forearms on the floor.
  • Do two sets of 12 slow reps.


Works: Biceps, back, core

  • Grasp a straight pullup bar with a reverse grip (palms facing you).
  • Let your body hang, keeping your knees bent 90 degrees and both your arms extended, without locking your elbows.
  • Perform a pullup until your chin clears the top of the bar.
  • Keeping your biceps isometrically engaged, hold that position for 10 seconds.
  • Slowly lower your body back to start without hyperextending your arms.
  • Do two sets of 10 and then 8 controlled reps.

Tip: Continue breathing evenly at the top when holding the movement.

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