5 Minutes to Sexy Arms

5 Minutes to Sexy Arms Using 1kg Dumb Bells & a Swiss Ball

Triceps Tap - triceps, abs & butt

Sit on ball with knees bent 90 degrees, holding a dumb bell 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 dumb bells behind you. Straighten arms. Do 15 reps; roll back.

Double-Bell Row - upper back & biceps

Strand with feet hip-width apart, holding 2 dumb bells in right hand. Step back with right leg, bending knees slightly and hinge forward from hips. Place left hand on right thigh. Extend right arm below shoulder. Bend elbow to bring weights to ribs & extend. Do 12 rows and switch sides; repeat.

On the Flys - shoulders, abs & butt

Holding a dumb bell 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 side as you raise left leg and lean forward until body is almost parallel to floor. Return to start. Do 12 reps and switch legs; repeat.

6 Reviews


Sun Mar 1, 2015 at 6:11 am

The first and third exercises are easy to follow. The second exercise is a little confusing. Nevertheless, thanks for the exercise tips


Wed Feb 27, 2013 at 11:06 am

I completely agree with all previous comments. Would be really helpful with at list some pictures. Thank you


Tue Feb 21, 2012 at 12:21 am

Thanks for the suggestions ladies! Unfortunately we don't have any pictures or videos readily available, but we'll certainly see what we can do to make these exercises easier for you to understand visually.

Angela J

Wed Feb 15, 2012 at 11:48 am

So have to agree, the first one im thinking i would full straight off and land on my back (obviously havent tried yet but will) :-)


Tue Jan 24, 2012 at 4:53 am

Agreed - step by step video or pics would make it easier


Thu Dec 29, 2011 at 12:21 am

These are great, a video or picture would have made it easier to work out what to do though.

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