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Kathy Smith's 10-Minute Arm Workout

  • Karen Pearson

    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

    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.
  • Karen Pearson

    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.
  • Karen Pearson

    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.
  • Karen Pearson

    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.