5 Arm Moves That Use Little Weights For BIG Results

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You don’t have to lift heavy barbells to strengthen and tone your arms (though bigger weights can supercharge your sculpting). This lightweight arm workout uses 1- to 3-pound weights and still produces big changes over time. If you need to use heavier weights to really work your muscles, just listen to your body and take note of how your shoulder joints feel as you lift; switch to lighter weights if you experience discomfort.(The Slim, Sexy, Strong Workout DVD is the fast, flexible workout you’ve been waiting for!)

Aim to do the whole series below three or four times a week for best results. You should try to flow from one exercise to the next without stopping.

v pulse arm exercise
1/5 PHOTOGRAPH COURTESY OF CHELSEA STREIFENEDER
V-PULSES

1. Lie on your stomach and extend your arms out into a V position with legs out long behind you. Holding onto your weights, turn your palms to face each other.

2. Lift your arms up off the ground, then slowly lower them back down. Make sure to keep your shoulders down, arms long, and core pulled into your back.

3. Repeat for 10-12 repetitions.

RELATED: THIS IS WHY WEIGHT LIFTING IS THE BEST WORKOUT IF YOU’RE 40+

airplane arm exercise
2/5 PHOTOGRAPH COURTESY OF CHELSEA STREIFENEDER
AIRPLANE

1. Still lying on your stomach, extend and hover your arms long at your sides with palms facing down.

2. Reach and hover one arm long in front of you, turning your torso to the opposite side; alternate sides. When you reach your arms up, try to keep your shoulders down and neck long.

3. Repeat for 6-8 reps on each side.

serving arm exercise
3/5 PHOTOGRAPH COURTESY OF CHELSEA STREIFENEDER
SERVING

1. Come up to your knees and bend your arms in at your sides with your palms facing up.

2. Extend your arms out in front of you, keeping them shoulder distance apart, and then bring them back into your sides using control. Try not to swing your arms back in or bring them past your rib cage.

3. Repeat for 10 reps.

RELATED: YOUR 2-STEP PLAN TO MAKE OVER YOUR METABOLISM AFTER 50

palms up arm exercise
4/5 PHOTOGRAPH COURTESY OF CHELSEA STREIFENEDER
PALMS UP/PALMS DOWN

1. With your arms out straight in front of you and shoulder-distance apart, slowly turn your palms up and then down. Keep your wrists, elbows, and shoulders in line.

2. Repeat for 10 reps facing each way.

wash face arm exercise
5/5 CHELSEA STREIFENEDER
WASH YOUR FACE

1. Bend your arms in so they’re pointing upward with palms facing you. Keep your elbows in line with your shoulders and arms shoulder-distance apart. Hinge back to engage the core and thighs.

2. Push your arms straight up while you pull your shoulders down, then resist the weights back down to start position.

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