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Kathy Smith's 10-Minute Arm Workout

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.

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Karen Pearson
Karen Pearson
Karen Pearson
Squat with twist A
Karen Pearson
Squat with twist B
Karen Pearson
Karen Pearson
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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.

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Double-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.

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On 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.

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Squat 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.

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Squat with Twist

  • 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.

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Floating 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.

Originally published in FITNESS magazine, April 2009.

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7934271773
pjfan143 wrote:

I think you left off some written instructions from the squat w/ twist.

8/3/2010 03:16:15 PM Report Abuse

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FITNESS Magazine, April 2009
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