Strong Arms in Just 6 Moves

5. Speed Bag: Get in a squat bending your knees and sitting back as if you were in a chair. Keep your chest up, knees behind your toes and your butt down as far as you can. Keep your weight in your heels. Make loose fists with your hands and bring them up above your forehead with your elbows out. Rotate your forearms clockwise as fast as you can. Keep rotating for 60 seconds. Alternate directions every set.