Building strong, toned arms lies in the art of resistance training.
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For many fitness enthusiasts, sculpting toned arms sits high on the list of workout goals. Beyond just enhancing your appearance, developing arm muscles plays a pivotal role in maintaining overall health and longevity. Strong arms enable you to enjoy an active lifestyle; they come in handy whether you need to reach for an item on a high shelf, push a shopping cart, or haul around groceries. These daily tasks highlight the importance of arm strength in preserving independence.
Jacob Siwicki, the visionary founder and head coach of Siwicki Fitness, articulates it best. He notes that declining arm strength can lead individuals to subtly shy away from certain activities. “Many people start carrying fewer bags, reaching overhead less often, or seeking help for simple tasks they once handled with ease. By fortifying your arms and grip, you can sustain your confidence and autonomy,” asserts Siwicki. His expertise is underscored by his impressive credentials as a top-ranked Equinox trainer and former Dartmouth football player, as well as his authoritative presence on FOX 5 DC.
It’s crucial to remember that enhancing arm strength relies heavily on resistance. However, this doesn’t necessarily imply lifting the heaviest weights at your disposal.
As Siwicki points out, “You don’t need hefty barbells or lengthy gym sessions. You can make significant progress at home using just a pair of dumbbells, some water jugs, or even grocery bags.” By embracing resistance in these versatile ways, you can seamlessly build strength without setting foot in a gym.
We spoke with Siwicki to learn just how to get started. Below are five daily exercises that can help restore arm strength faster than weight training after 60.
Counter Pushups
- Place your hands on a counter, shoulder-width apart.
- Walk your legs back so you’re at a straight incline from your head to your heels.
- Keep your legs together and rise onto the balls of your feet. Engage your core and keep your gaze forward.
- Bend your elbows to lower your body until your chest lines up with your elbows.
- Return to straight arms.
- Perform 8 to 12 controlled reps.
Single-Arm Rows
- Begin by placing your right knee and right hand on a workout bench, maintaining a tall chest and tight core.
- Hold a water jug in your left hand, extending that arm toward the floor.
- Pull the weight up toward your ribs, keeping your elbow close to your body.
- Hold at the top for a moment before slowly lowering.
- Perform 8 to 12 controlled reps per side.
Water-Jug Curls
- Hold a water jug in each hand at your sides with a supinated grip.
- Bend your elbows to curl the jugs up toward your shoulders.
- Squeeze your biceps at the top.
- Use control to lower.
- Perform 8 to 12 controlled reps.
Overhead Tricep Extensions
- Stand tall with your feet hip-width apart.
- Hold a water bottle with both hands.
- Lift the weight overhead.
- Keep your elbows close to your ears as you slowly lower the bottle toward the back of your head, feeling the stretch in your triceps.
- Use control to press the weight back overhead.
- Perform 8 to 12 controlled reps.
Heather Dubrow’s Son Nick Sparks Rumors with Next Gen LA Casting Hint
Set the celebrations aside: Nick Dubrow could soon grace reality TV screens.
At 22, Nick is the son of Real Housewives of Orange County celebrity Heather Dubrow and famed Botched plastic surgeon Terry Dubrow. He recently hinted at venturing into both the family trades, suggesting a foray into reality television and a career in medicine.
In an exclusive chat with E! News, Nick cryptically shared, “There’s something circulating right now, but who knows…”
While remaining tight-lipped on specifics, this recent graduate of Loyola Marymount University has been rumored to join a Los Angeles-based spinoff of Bravo’s popular Next Gen NYC. This show originally spotlighted the children of network stars, including Ariana Biermann (daughter of Kim Zolciak), Riley Burruss (daughter of Kandi Burruss), and Brooks Marks (son of Meredith Marks).
Reflecting on his upbringing in the public eye, Nick remarked, “It really gives you this public speaking skill that’s really good,” adding that he’s always been confident speaking in front of groups, whether on TV or in school classrooms.
That’s why the reality star is “really grateful” for that part of his upbringing—alongside fraternal twin Max, sister Kat,19, and brother Ace,15—which has made life in the public eye “second nature at this point.”
Legendary NYPD ‘Hip-Hop Cop’ Derrick Parker Passes at 65: A Legacy of Justice in the Music Industry
Derrick Parker, a former detective with the NYPD who gained notoriety as the “Hip-Hop Cop” during the rap explosion of the 1990s, has passed away at the age of 65.
His brother, Ralph, confirmed to News Media that Derrick passed away unexpectedly on July 24 at a hospital in Nassau County, New York. The cause of his death remains undisclosed.
A funeral service is planned for Thursday at J Foster Phillips Funeral Home located in Jamaica, New York.
In the bustling 1990s, Derrick J. Parker led the NYPD’s rap intelligence unit during a time when New York City’s hip-hop scene saw a meteoric rise. He kept tabs on famous artists and their entourages visiting the city. He often shared his insights and techniques for curbing music industry violence with law enforcement agencies in cities like Miami and Atlanta.
Derrick Parker, shown in a 2024 photograph taken in New York, was a seasoned NYPD detective involved in a unit focused on the hip-hop community and their supporters throughout the 1990s. (Stefano Giovannini)
He also served as a homicide and cold case detective during a career that spanned more than 20 years and worked alongside the US Marshals, the ATF, the DEA and the FBI, according to his website.
“You have to watch and see who’s coming to your city. Who’s there and who’s what,” he told News Media in a 2024 interview. “We can’t track everybody, but when certain people come to the city, you should know who, especially certain people that are on your radar. That’s the way I look at it.”
Much of the job, he said, involved keeping law enforcement and nightclub management aware of who was going where in order to avoid potential confrontations between rival groups.
Sean “Diddy” Combs, the Notorious B.I.G. and Lil Kim — three of rap music’s biggest ’90s stars. (Getty Images)
He played a role in the 1999 investigation into the Club New York shooting where music mogul Sean “Diddy” Combs was charged but later acquitted. Pop superstar Jennifer Lopez was also briefly detained and released.
Parker said his approach to policing the hip-hop world wasn’t to come down hard on its stars.
“I was the law, so he was always friendly,” he later said of Combs. “I’m never hard on these guys. They know what they get into. They know what trouble they have.”
Parker wrote a book about his experiences, “Notorious C.O.P.: The Inside Story of the Tupac, Biggie and Jam Master Jay Investigations from the NYPD’s First ‘Hip-Hop Cop.'” The book chronicled his involvement in investigations surrounding three of hip-hop’s most notorious killings: Tupac Shakur, Christopher Wallace, who performed as the Notorious B.I.G. and Jam Master Jay, the Run-DMC DJ whose real name was Jason Mizell.
Tupac Shakur in Poetic Justice. (Columbia/Kobal / Shutterstock)
It would be decades before Mizell’s killers went on trial. Parker was on the witness stand.
After Parker retired from the NYPD in 2002, he worked in security for large events and executive protection applying the same philosophy of knowing who would be going where to avoid conflicts.
He also became a frequent media commentator on high-profile cases involving figures and venues he had encountered during his NYPD career, including Combs’ sex-trafficking trial last year and even the wedding between Taylor Swift and Travis Kelce at Madison Square Garden.
He had also told News Media that he hoped to write a follow-up book.
“I want to really tell a big, big story about a lot of stuff,” he said.
Duane “Keffe D” Davis enters a courtroom in Clark County District Court for a trial readiness status check at the Regional Justice Center on June 17, 2025 in Las Vegas, Nevada. (Steve Marcus-Pool/Getty Images)
Days before his death, he said he was closely following the Las Vegas murder case against Duane “Keffe D” Davis, who is charged with playing a role in Tupac Shakur’s 1996 murder. Jury selection began Monday.
“We were supposed to go out to dinner for my birthday,” Ralph Parker told News Media. “He’s like, ‘Oh, we’re gonna go out and eat. Your birthday’s coming, don’t worry about it.’ Well, I won’t be able to go eat with him.”
Shaboozey’s Unexpected Wedding Appearance: A Riverside Spectacle in California
In an unforgettable twist, a California couple’s wedding transformed into a once-in-a-lifetime event when none other than country music sensation Shaboozey made an unexpected appearance, drifting serenely along the Owens River.
K. Rose Events, a well-known wedding planning service in Southern California, captured this astonishing moment on video and shared it via Instagram. The footage features the delighted couple posing for some photos beside the picturesque river.
As the couple exchanged vows, 31-year-old artist Shaboozey, whose real name is Collins Obinna Chibueze, casually floated by on an innertube. He was part of The Wooly Run, a relaxing camping and tubing trip that coincided serendipitously with the wedding.
With a joyful spirit, the singer, sporting a trucker’s hat and enjoying a canned drink, smiled and waved at the camera, marking a memorable highlight for the ceremony.
As the rest of Shaboozey’s group floated past, they cheered and celebrated as the couple sealed their vows with a kiss. The wedding planner emphasized, “Not a styled shoot. Not a setup. This actually happened,” bringing a touch of spontaneity and joy to the day.
“Mid-ceremony in Mammoth Lakes, CA — vows under the Sierra peaks, granite + sage as far as you can see — and Shaboozey makes a cameo coming down the river,” the wedding planner’s post read.
“The bride’s face says it all. The groom couldn’t stop laughing. Even I lost it for a second,” the post added.
“This is why you get married in the Eastern Sierra. This is why you hire a Southern California wedding planner who knows Mammoth venues and permits like the back of their hand. Because when magic happens, you want a team that can roll with it and keep your timeline perfect,” the post continued.
“Mammoth weddings = unpredictable, unforgettable, unreal. Save this if you want a wedding story no one will believe,” the caption concluded.
Shaboozey even commented on the post, stating, “CONGRATULATIONS! From Shabozzey and @thewoollyrun !!”
The video went viral, with over 12 million views and over 585K likes in just over a day since it was posted.
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The 2026 Wooly Run took place from August 5-9, described on the official website as a trip, “designed for like-minded folks who love motorsports, the outdoors, and slowing things down enough to actually enjoy it.”
The trip begins with, “a night camping in the Alabama Hills, surrounded by raw desert landscapes and massive granite backdrops.”
Then the trip moves on for, “three nights along the Owens River in Mammoth at a designated campsite that becomes home base for the weekend.”
Shaboozey posted pics from the trip on his own Instagram on Tuesday, though he didn’t mention the wedding incident in his post.
The singer just released his fourth studio album, “The Outlaw Cherie Lee & Other Western Tales” on July 31, which features guest appearances from Jamie Foxx, Gunna, Teyana Taylor, Kehlani, Sam Elliot and Orville Peck.
He has described it as a “concept album” that he co-created with Xaivia Inniss, which tells the story of a fictional outlaw named Cherie Lee and her quest for revenge.
Emotional Defense: ‘Roseanne’ Star Supports Show’s End Amid Controversy Over Racist Tweets
In an emotional reflection, former child star Michael Fishman opened up about his feelings concerning the dramatic cancellation of the 2018 “Roseanne” reboot. Fishman, who spent his formative years playing DJ Conner, the iconic show’s titular character’s son, had to confront the sudden ending that gripped fans and Hollywood alike.
Taking to social media to address the lingering controversy, Fishman commented on the highly publicized firing of Roseanne Barr. The actress faced intense backlash and was ultimately removed from her self-created revival series following a series of contentious tweets.
A message appearing in an Instagram video this past Monday sparked further discussion: “The reboot got canceled because Roseanne made the usual jokes a comedian makes, but America chose to turn its back on her,” it stated, accompanied by a reel for context.
The post delved deeper, stating, “At the time, the rise of LGBTQ activism and so-called ‘woke’ culture began dismantling whatever it could. Roseanne became a target for criticisms when she continued with her edgy comedic style. Ironically, despite allegations of racism, her past jokes never seemed to draw any notice.”
Responding candidly on camera, Fishman addressed the situation with weariness. “This is not new to me. Daily, I receive such ignorant and inaccurate comments,” he expressed, visibly fatigued by the persistent narrative.
“Mostly, I try to ignore them. For over eight years, I’ve been dealing with it quietly,” he continued. “Usually, I don’t respond.”
The actor, now 44, went on, noting, “After eight years, turning the other cheek really isn’t helping.”
“So, I guess the world failed to learn the lesson. So I’m going to point out. We are perpetuating a lie, and people are using a political smokescreen to justify the indefensible,” he said, referencing how Barr called her own actions “indefensible” in an apology at the time.
Back in 2018, Barr was brought to task in the court of public opinion for publicly sharing a polarizing tweet comparing former President Barack Obama’s advisor, Valerie Jarrett, to an “ape.”
The comedian, now 73, defended herself at the time by claiming she’d been on a sleep aid called Ambien and didn’t know that she thought Jarrett was white. She also later blamed God. Ultimately, the show’s reboot was axed by ABC before a second season could materialize.
It was quickly retooled as “The Conners” — without Barr — and that sitcom lasted seven seasons, ending in 2025.
“Those justifications, they’re leading to real consequences. Real crimes,” Fishman said, referencing current-day tragedies involving the deaths of black Americans like Tasia Fortune, Trey Reed and Nolan Wells.
“Dehumanizing people is never a joke,” he noted. “See, when we’re onstage as comedians, or on camera, we have the freedom to say whatever we want. But that doesn’t mean there’s no responsibility and no consequences.”
“The brilliant comedians help us laugh at the darkest, darkest topics,” he went on. “Sadly, in this case, there was no joke. And the show was rightfully canceled. It’s the last time I’m really gonna go into this.”
Fishman allowed in his commentary that “good people make mistakes,” and confessed that he “love[s] the one who made this mistake” and “always will.”
“I’ll always have compassion and love [for Barr], and I’ve shown it continuously and she helped the world understand that good people can make mistakes,” he said.
“But there was no joke. There was only damage and dehumanizing — and perpetuating racial tropes leads to real-world consequences,” he added in part.
“And the only people who are backstabbed were the people who were targeted by the statements. And those who became collateral damage from it,” he said.
Fishman then addressed those who had defended racist comments online or shared their own.
“Be smart enough to just shut the hell up,” the actor concluded the upload. “Don’t finish the statement, don’t hit send and certainly don’t rage against anybody else. Because words have real-world consequences, and some of us deal with them every day. That’s freedom of speech.”
Fishman captioned the reel, “Humanity crumbles when justify dehumanization and stay silent to suffering, inequality, exclusion, and oppression. We can do better. I was shaped by the show I grew up on. Now I am building bigger. Words have consequences.”
A rep for Barr did not immediately respond to Page Six’s request for comment on Tuesday evening.
Back in 2018, Barr addressed the controversial tweets multiple times, apologizing and insisting that it was politically, and not racially, motivated.
The social media rant was “about asking for accountability from the previous administration about the Iran deal, which Valerie Jarrett is the author of, and that was what was in my head,” Barr said in a 2018 interview with Fox News’ Sean Hannity.
She added that her initial reaction to the public outcry “was shock that they were saying it was racial, when it’s political.”
In a separate 2018 podcast interview with Rabbi Shmuley Boteach, Barr said, “I have to face that it hurt people.”
“When you hurt people even unwillingly there’s no excuse. I don’t want to run off and blather on with excuses,” she added. “But I apologize to anyone who thought, or felt offended and who thought that I meant something that I, in fact, did not mean. It was my own ignorance, and there’s no excuse for that ignorance.”
McAfee Ignites Backlash by Aligning with Trump at Patriot Games
Pat McAfee, a notable figure from ESPN, has found himself at the center of controversy after being seen alongside former President Donald Trump at the inaugural Patriot Games this past Tuesday.
The Patriot Games, an athletic event for high schoolers conceived by Trump, wrapped up its first run in Ohio on Tuesday night, coinciding with Trump’s highly anticipated appearance.
Accompanied by McAfee, a former NFL star, and several student athletes, Trump made a dramatic entrance into the arena at SPIRE Academy in Geneva, Ohio.
The crowd erupted into cheers, punctuated by pyrotechnics, as Trump took the center stage, acknowledging the attendees with a wave.
Once the excitement settled, Trump settled in beside McAfee, who contrasted sharply with the former President’s formal attire, wearing a casual black t-shirt, jeans, and a baseball cap turned backwards.
Earlier in the afternoon, McAfee had greeted Trump on the tarmac as Air Force One touched down in Ohio before traveling with the Commander-in-Chief for the competition.
Pat McAfee (front far left) accompanied Donald Rrump (front center) to the Patriot Games
The ESPN star sat next to the Presdeint for the finale of the sporting competition
The former NFL star had greeted Trump on the tarmac in front of Air Force One in Ohio
The cozy outing came after the former-NFL-punter-turned-broadcaster has repeatedly declared that he is ‘not a political person’ and has urged other sportscaster to ‘stick to sports’ on numerous occasions.
His proximity to Trump on Tuesday sparked outrage from many sports fans, who viewed the appearance a hypocritical and contradictory to his previous public comments on politics.
‘Good to know he’s a spineless POS like the rest of them,’ one social media user wrote on X.
”I’m not a politics person.’ Also Pat MAGAfee,’ another posted, responding to a clip of McAfee’s interaction with Trump.
‘You are judged by the company you keep,’ claimed a third, while a fourth shared, ‘@PatMcAfeeShow Is cringe…Hanging out with the coward CateringCart man.’
‘Let’s fire good analysts from ESPN like Ryan Clark, and instead give $60 mill a year to MAGA bootlickers like Pat McAfee,’ wrote another referring to former NFL star Clark who was recently let go by ESPN and McAfee’s alleged contract.
They added: ‘So much for him ‘not being political.”
Another posted: ‘And he’s gonna respond to the backlash by spinning it into something patriotic and how it’s an honor to sit next to the president f*** @PatMcAfeeShow.’
McAfee, who hosts his own show on ESPN, then arrived at the arena alongside Trump
Organized through the Trump-backed Freedom 250 organization, the Patriot Games were held from August 9 to August 11.
The event brought together 120 teen athletes from ages 14 to 17 with one male and one female athlete representing each US state, plus participants from territories and tribal nations.
Only one male and one female will be able to win the competition, coming away with $125,000 in scholarship money each.
Events in the competition included dodgeball, kickball, tug of war, and victory hoops as well as the presidential fitness test.
Following the conclusion of the event, McAfee wrote on X: ‘Had a BLAST celebrating high schoolers from across the country with the Heads of Disney, ABC, ESPN, and… The United States Of America
‘I’m proud of all parties getting behind this important initiative to keep future generations excited about remaining active.
‘Cheers to the incredible contestants and to next year’s Patriot Games.’
McAfee has repeatedly made his desire to keep politics out of sports, stating following the assassination of Charlie Kirk that he is ‘not a politics person.’
Trump attended the final day of the inaugural Patriot Games at the SPIRE Academy in Ohio
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Should sports stars be held accountable for the political company they keep?
He added: ‘I’ve been thrown into the political world a couple of times by my own mistakes, but also because of my own opinions. It’s a blender over there.’
McAfee, the host of his self-eponymous show on ESPN, sparked backlash for interviewing Trump on the program during an ESPN Veterans Day broadcast in 2025.
During his appearance, Trump told McAfee that he only appeared on his show ‘because I hear you say such nice things about me.’
McAfee, who said he had also extended an invitation to former President Barack Obama which ultimately fell through, defended himself from the criticism at the time.
‘In my eyes he’s the leader of the military and we were celebrating the hell out of Veteran’s Day,’ McAfee said in a later talk show appearance, referring to Trump.
Tragic Electrocution: 4-Year-Old Dies from Dryer Shock in Kansas
In a heart-wrenching event last Thursday, a 4-year-old in Kansas succumbed to a “tragic accident” involving a clothes dryer, local authorities have reported.
The unfortunate incident unfolded in the small town of Savonburg as the child was “playing” at home, according to a Saturday statement from the Allen County Sheriff’s Office (ACSO).
Authorities have disclosed that the child “allegedly received an electrical shock from a 220v dryer,” highlighting the perilous nature of the common household appliance.
Reports indicate that the child’s parents desperately transported their unconscious child to a nearby hospital at around 9:30 p.m. as they struggled to save their young one.
A woman with children loads clothes into a washing machine. (iStock)
However, the child was later pronounced dead at the hospital.
No foul play is suspected at this time, and the ACSO is investigating the incident.
Officials extended their condolences to the family and responders involved following the incident.
“The Sheriff’s Office extends our heartfelt condolences to the family members and all those affected by this tragedy, including the Allen County dispatchers, first responders, and hospital personnel,” the office said.
A 220-volt electrical current, which was involved in Thursday’s accident, can cause serious injury or death, including cardiac arrest.
An ambulance in motion. (iStock)
While clothes dryers have been linked to thousands of home fires annually, primarily caused by lint buildup blocking exhaust ducts or overheating electrical elements, electrical deaths involving major laundry appliances are considered extremely rare.
In one of the rare instances, a 10-year-old boy was found dead inside a dryer at a Houston-area apartment complex in 2018, according to Fox 5 DC.
A woman removes freshly dried clothes from a household dryer. (iStock)
A medical examiner determined the boy had been electrocuted, while investigators found no signs of injury or foul play.
The death was ruled accidental.
Liberty Overpowered by Caitlin Clark and Kelsey Mitchell in Tough Loss to Fever
INDIANAPOLIS — For the Liberty, it seemed like they had finally found their stride.
Not long ago, just under a month past, they suffered a crushing 20-point defeat in Indianapolis. This humbling loss became a wake-up call, sparking a players-only meeting and several intense, honest discussions.
Following these critical conversations, the Liberty re-emerged with renewed energy, highlighting Rebecca Allen in their starting lineup. There was a newfound buzz in the team, revitalizing hopes of making a serious bid for the championship.
Since their last encounter with the Fever, New York has impressively gone 7-1.
Tuesday presented them with a golden opportunity to redeem themselves from that humiliating loss they suffered in July.
Instead, the Liberty looked eerily familiar to the team that previously left Indiana deflated, falling to the Fever 106-92.
The Liberty didn’t impose anything on the Fever or make them uncomfortable. They, again, got burned by elite opposing guard play.
The Fever’s dynamic backcourt of Kelsey Mitchell and Caitlin Clark had their way for most of the night, with New York’s defense providing little resistance.
Mitchell scored 20 of her game-high 28 points in the first half. Clark added 22 points and 10 assists. The two went a startling 8-for-12 from deep, including 7-for-8 in the first half.
Aliyah Boston finished with 19 points and seven rebounds.
The Liberty’s defense looked sluggish and disconnected. Their close-outs were slow.
They just didn’t have it on a night they needed to prove they did.
It put a bright spotlight on the absences of Leonie Fiebich and Satou Sabally, who’ve each been sidelined for more than a month now with no timeline to return.
The Liberty surrendered 64 points in the first half, the third-most allowed in any half in franchise history.
The Fever shot 22-for-37 (59.5 percent) from the field, including 11-for-14 (78.6 percent) from beyond the arc across the first two quarters.
New York seemed ready to storm a comeback at the start of the third.
The Liberty went on an 11-2 run to make it a nine-point game with 6:51 left. New York would get it that close once more, but that was it.
The Fever slammed the door on the Liberty with a 19-8 run to close the third quarter.