Team North Valley’s Kim Miller and Shannon Dougherty Present Amazing Arm Workouts

Fit-Mom-Diet-199x300Team North Valley’s Kim and Shannon Show An Amazing Arm Workout

Kim Miller and Shannon Dougherty offer up an amazing arm workout.

Shannon and Kim are the Fit Mom Diet Team. They’re nationally published health experts, and they also advocate locally on wellness at

Photos by James Patrick

Photos shot at AZ Training Lab

If you’re looking to build firm, toned arms, it’s time to pick up the weights! Weight lifting offers a multitude of benefits that include helping you build lean muscle while burning away excess fat. Women in particular often avoid weight lifting for fear that it will bulk them up. In actuality, lifting high weights on a regular basis will help you achieve a shapely and fit physique.

Using dumbbells to build strength is an excellent option because workouts can be completed at home or in the gym. Get amazing arms you’ll be proud to show off by incorporating this upper-body workout into your routine once or twice a week.

Complete three sets of 12 to 15 reps for each exercise.

Plank Row

Setup (a)

Get into push-up position with dumbbells shoulder width apart on the floor, palms facing in. Feet are hip width apart. Keep your abs tight and back flat.

Action (b)

Perform a row with one arm, bringing the weight slightly above your hip. Make sure the elbow stays in tight to your side. Return the dumbbell to the floor, and repeat with the opposite arm. Left, right equals one rep.

Standing Triceps Overhead Extension

Setup (a)

With feet shoulder width apart, position one dumbbell with both hands on the end of the weight. Lower your forearms behind your head by bending the elbows.

Action (b)

Raise dumbbell overhead until elbows are fully extended. Lower to start position and repeat. This exercise can also be performed in a seated position.

Alternate Arm Raise

Setup (a)

Stand holding a pair of dumbbells, one at your side and the other on the front of your thigh. Keep feet hip width apart.

Action (b)

Raise both arms simultaneously, keeping arms straight and shoulders down. One weight should be raised in front of you and the other out to your side to shoulder height. Return to starting position, and then alternate directions. Left and right sides equals one rep.

Curl to Press

Setup (a)

Hold a pair of dumbbells in front of your thighs, palms out and feet hip width apart. Begin to curl the dumbbells to shoulder height.

Action (b)

Rotate your hands until palms face forward, and then press dumbbells toward the ceiling until arms are extended. Pause, and then reverse the movement.

Short on time? Consider a quick high-intensity training workout that combines strength exercises such as these with cardio intervals to maximize results. For the busy working professional, get your workout in before you hit the office. Places like AZ Training Lab ( offer early-morning group exercise classes that can be completed in less than 45 minutes. Remember, it’s not the amount of time you spend but the effort you put forth while there.

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