How Gwyneth Paltrow Sculpts Sexy Arms at 39

February 20, 2012
How Gwyneth Paltrow Sculpts Sexy Arms at 39

Gwyneth Paltrow was all arms at the 2012 Grammy Awards in Los Angeles on Feb. 12. Looking even more defined than we remember her, the 39-year-old's sleeveless Stella McCartney gown showed off her shapely shoulders and strong arms. Paltrow is no stranger to working hard to look good: she and celeb trainer Tracy Anderson put a lot of time toward her fitness regimen. See some of the arm exercises they do together to achieve such award-worthy arms below, then click here for even more!

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GWYNETH'S SEXY ARM SCULPTOR

A lot of Gwyneth's arm work includes resistance training without weights like this arm series that Tracy developed for her. The movements are very fluid and generally involve a lot of repetitions. Here's an example that Tracy shared with Self:

- Stand with legs together, elbows bent and hands touching at fingertips.

- Bend left elbow, reaching toward center of back, and extend right arm overhead, palm forward. Return to start for one rep. Switch sides and repeat.

- Do two sets of 20 reps.

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TRICEPS KICKBACKS

Triceps kickbacks are a classic strength-training exercise focusing on the back of the upper arm.

- Hold a three-pound dumbbell in each hand. Lean your torso forward slightly, keeping your spine straight, and bend both elbows back behind you as high as you can.

- Keeping your elbows in that position, straighten your right arm back with the bottom of your fist pointing up.

- With control, bend your right elbow and bring the weight back in toward your shoulder. Do this 15 times.

- Without taking a break, do 12 to 15 reps on the left side.

- Repeat on both sides for a total of three sets. If you need to take a break between each set and stand up to release your lower back, go for it.

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OVERHEAD BEND

- Work on shoulders and triceps with this move from Tracy.

- Stand with feet shoulder-width apart, holding a three-pound dumbbell in each hand.

- Bend your left elbow and bring it to your hip.

- Without twisting your body, bend your torso over to the right and extend the left arm overhead, keeping shoulder down. Lower elbow to hip.

- Do 20-25 reps; switch sides and repeat.

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