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"Standard dumbbell curls work your biceps and triceps, but they won&amp;#039;t sculpt 360-degrees of awesome arm. Know what will? These novel moves from Astrid McGuire, Barry&amp;#039;s Bootcamp instructor and CosmoBody star. Do 10 to 15 reps of each of the following moves in the order listed, repeat the entire circuit two to three times, then change into a tank top, because your going to want to show off those arms.  1. Popeye Arms: Stand with your feet hips-width apart and your knees slightly bent. Hold one dumbbell in each hand with your palms facing up. Reach straight out, up, and around with your left hand, then repeat with your right hand, as if you&amp;#039;re sweeping the bottom of an imaginary shelf from back to front. That&amp;#039;s one rep. Complete 10 to 15 reps, then reverse directions so you reach up, out, down, and around, as if you&amp;#039;re sweeping the shelf from front to back.   2. Outward Curl: Stand with your feet hips-width apart and your knees slightly bent. Hold one dumbbell in each hand with your palms facing up. Drop your hands by your sides and turn your elbows outward so your palms face away from the body. Simultaneously curl both dumbbells up toward your shoulders. With control, release them back down to your sides. That&amp;#039;s one rep.  3. Out-and-Ins: Stand with your feet hips-width apart and your knees slightly bent. Hold one dumbbell in each hand with your palms facing up and your elbows bent about 90 degrees so the dumbbells are out in front of you and nearly touching. Without changing the bend in your elbow, engage your biceps as you bring both dumbbells out to your sides. Then bring them back together in front of you. That&amp;#039;s one rep.   4. Parallel Out-and-Ins: Stand with your feet hips-width apart and your knees slightly bent. Hold one dumbbell in each hand with your palms facing each other and your elbows bent about 90 degrees so the dumbbells are out in front of you and nearly touching. Keeping your elbows near your sides, engage your biceps as you open your arms and bring both dumbbells out to your sides. Then bring them back together in front of you. That&amp;#039;s one rep.   5. Triceps Kickbacks With Twist: Stand with your feet hips-width apart and your knees slightly bent. Hold one dumbbell in each hand with your palms facing each other, then lean forward from the waist about 45 degrees. Lift your elbows up behind you and toward the ceiling. Without dropping your elbows, curl both weights in toward your chest, then engage your triceps as you bring the biceps back to straighten your elbows. When your arms are fully extended, flip your palms up toward the ceiling. Then, turn your palms back in toward your sides as you&amp;amp;nbsp;bring the weights back in toward your chest. That&amp;#039;s one rep.  Want to try these arms moves and more in real time with Astrid? Check out the full video on CosmoBody, the new fitness and lifestyle video channel. Start your free 10-day trial here! Follow Elizabeth on Twitter.   "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.cosmopolitan.com/health-fitness/advice/a29982/5-arm-exercises-your-not-doing-but-should-be/>