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Rotating the upper arms and the shoulders gives your arms a thorough workout and builds strength in the upper arms, shoulders, and neck muscles.

The biceps and triceps are the secondary muscles targeted.

1. Raise your arms in front of you at the shoulder level, parallel to the ground.

2. Now, raise your arms upwards and rotate them backwards and down and front again in a 360-degree motion like the blades of a windmill.

3. Repeat this motion 20 times forward and 20 times backwards.