Here Are 7 Seriously Effective Exercises For Your Arms

This article originally appeared in the July/August 2016 issue of SELF.

Want a more powerful jab—and another reason to rock that new tank top? Try these killer moves used by Olympic boxer Mikaela Mayer. Mayer’s coach, Billy Walsh, focuses on strengthening the 26-year-old lightweight’s shoulders, biceps and triceps to help her land powerful hooks and punches…even when exhausted. “Every boxer gets tired in a fight,” Walsh says. “Mikaela’s dedication to training, both mentally and physically, helps her deal with whatever comes her way.” Coming off a first-place finish at the Olympics qualifier, she’s more ready than ever to fight for gold in Rio.

Your Trainer: Mikaela Mayer’s coach, Billy Walsh.

You’ll Need: a pair of 5-pound dumbbells and a 10-pound medicine ball.

Do: this entire routine three times weekly.

Scroll down to see a GIF of each move, and be sure to Pin and print the graphic at the bottom to refer back to this workout easily. 

1. Medicine Ball Push-Up — do 3 sets of 6 reps

Works shoulders, chest, core, arms

• Start in a high plank with hands slightly wider than chest, right hand on ball.
• Do a push-up, then roll ball to left hand and do another push-up for 1 rep. Do 3 sets of 6 reps.

2. Weighted Punch — do 3 sets of 12 reps

Works biceps, shoulders

• Stand with feet hip-width apart, holding dumbbells at shoulders, palms in. Slowly punch right hand forward at shoulder height.
• Return to start; switch sides and repeat for 1 rep. Do 3 sets of 12 reps.

3. Hands-Up Row — do 3 sets of 12 reps

Works biceps, shoulders, upper back

• Stand with feet hip-width apart in a quarter squat, torso forward, back straight, holding dumbbells with palms up­.
• Keeping elbows close to body, squeeze shoulder blades and pull dumbbells to hips. Lower to start for 1 rep. Do 3 sets of 12 reps.

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