6 Moves to Sculpt Your Arms

Whether you've got a winter vacation planned to someplace tropical or you're  eager to get a head start on toned arms for summer, these six moves have got you covered. This shoulder-defining, arm-honing, back-buffing workout hits every muscle from the waist up, plus a few bonus spots. So bring on the sequined tanks, backless blouses and that cute new swimsuit!

You'll need A stability ball and a pair of 5-pound weights

The plan: Do two sets of 12 reps of each move twice a week. Simple! Just resist the urge to rip the sleeves off all your tops.


shoulder shaper

Works: shoulders, abs

Sit on ball, feet hip-width apart, a weight in each hand, arms out to sides at shoulder height; bend elbows, and angle both weights toward shoulders (as shown). Extend arms overhead. Return to start for 1 rep. Do 12 reps; repeat.


bat wing

Works: triceps, shoulders, abs

Sit with abs engaged, your back at a 45-degree angle, with legs together and extended about 6 inches off floor; hold ball overhead (as shown). Maintain position as you bend elbows to lower ball behind head until forearms are parallel to floor. Return to start for 1 rep. Do 12 reps; repeat.


In the pocket

Works: back, butt, thighs

Lie facedown with midsection on ball, feet anchored low on wall, a weight in each hand; lower arms in front of ball, palms facing ball. Lift chest off ball as you rotate palms up and pull elbows to sides, squeezing shoulder blades together (as shown). Return to start for 1 rep. Do 12 reps; repeat.


superwoman hold

Works: shoulders, triceps, back, abs, butt, thighs

Lie facedown with midsection on ball, a weight in each hand and arms extended at shoulder height; anchor feet against wall so body is nearly parallel to floor (as shown); hold for 3 counts. Bring arms out to sides; hold for 3 counts, then reach arms behind you, palms down; hold for 3 counts. Return to start for 1 rep. Do 12 reps; repeat.



Works: shoulders, triceps, chest, back, abs

Start in raised push-up position, feet resting on ball (as shown). Perform a complete push-up for 1 rep. Do 12 reps; repeat.


curl power

Works: biceps, legs

Place ball waist high against wall, heels raised, arms down and palms against ball. Keeping heels raised, press palms into ball as you roll it up wall until forearms are parallel to floor (as shown). Reverse move to return to start for 1 rep. Do 12 reps; repeat.

Can't get enough upper-body toners? Check out our free workout builder at Workouts.Self.com, and build your own personal exercise video in three easy steps.

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