Rooster spurs can be cut.. firmly hold the leg and brace the spur against some object like a table. Use a fine blade saw (coping will work) and cut the spur about 3/8 of an inch away from the leg. Cauterize the wound to stop the blood.. done.
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Arms can work alternately or simultaneously. For the back of your arm, try lying triceps extensions. Begin on your back, a weight in each hand. Position the arms up so your elbows are pointed to the ceiling. Keeping your upper arm stable, extend your arm against the resistance of the weight.