The 10-Minute Arm Workout

Karen Pearson/Fitness MagazineWorkout by Kathy Smith, creator of the Kathy Smith: Total Body Lift DVD

Do these five fast arm exercises and celebrate by going sleeveless! All you need is a pair of 3- to 5-pound dumbbells and a stability ball.

Related: Our Top 10 Arm Exercises

Triceps Tap
Targets: Abs and butt
• Sit on ball with knees bent 90 degrees, holding a dumbbell in each hand.
• Walk feet forward until upper back and head rest on ball. Lift hips, forming a straight line.
• Extend arms toward ceiling, then bend elbows to lower dumbbells behind you. Straighten arms.
• Do 15 reps; roll back up.

Karen Pearson/Fitness MagazineDouble-Bell Row
Targets: Shoulders, upper back, and biceps
• Stand with feet hip-width apart, holding two dumbbells in right hand.
• Step back with right leg, bending knees slightly, and hinge forward from hips. Place left hand on left thigh.
• Extend right arm below shoulder. Bend elbow to bring weights to ribs; extend.
• Do 12 rows. Switch sides; repeat.

Related: The Little Black Dress Workout: Get Slim, Strong and Sexy in 4 Weeks

Karen Pearson/Fitness MagazineOn the Fly
Targets: Shoulders, abs, and butt
• Holding a dumbbell in each hand, stand on right leg, left leg lifted a few inches behind you.
• With back flat and weights below shoulders, lean forward from hips.
• Lift arms directly out to sides as you raise left leg and lean forward until body is almost parallel to floor.
• Return to start. Do 12 reps; switch legs and repeat.



Karen Pearson/Fitness MagazineSquat with Twist
Targets: Shoulders, upper back, butt, and legs
• Holding a dumbbell in each hand, stand with feet shoulder-width apart.
• Squat and bring weights together in front of chest, elbows out to sides.
• As you rise, pivot on right toe, turning to left and pressing weights diagonally overhead.
• Return to squat position.
• Switch sides; repeat. Do 24 reps, alternating sides.

Related: Burn Mega Calories: Double-Duty Toning Exercises

Karen Pearson/Fitness MagazineFloating Curl
Targets: Upper back and biceps
• Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand, arms in front of thighs, palms forward.
• Lift arms straight up to chest level in front of you. Without moving elbows, curl right hand to right shoulder; extend.
• Repeat with left arm. Do 20 curls, alternating sides.



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