TEMPLE, TEXAS- The biceps and triceps were the focus of this week's healthy habits. With two simple machines, achieving the perfect arms is possible, but it won't come easy. Ike Shaw, owner of T3, says you want to work out your arms two times a week. And while the dumbbells are usually a go-to, Ike says these two machines help get both the biceps and triceps working along with other muscles as well.

When using the ropes, it's important to remember to squat. That's when you will really feel the burn.

You can watch the video for a full demonstration on the proper way of using the machines, all part of this week's Healthy Habits with Heidi.