Olympic Workouts

Get Arms Like Natalie Coughlin

Eleven-time Olympic medalist Natalie Coughlin knows a thing or two about sculpting—and maintaining—a fiercely fit upper body. For strong, lean, and powerful arms and shoulders like Natalie's, try this strength-training routine
womenshealth

Seated Dumbbell External Rotation

Step 1
Hold a dumbbell in your left hand and sit on a bench. Place your left foot on the bench with your knee bent. Bend your left elbow 90 degrees and place the inside portion of it on your left knee.

Step 2
Without changing the bend in your elbow, rotate your upper arm and forearm up and back as far as you can. Pause, then return to starting position. That's one rep.

  • 3
  • 10-12

This Move Works:

Biceps, Shoulders, Triceps


  • Step 1

  • Step 2

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