Strong Arms in Just 6 Moves

3. Pyramid Pulses: Get a small exercise ball, around 3 pounds or less. Place it on a table. Place your hands in a prayer position, palms flat against one another. Take your elbows and pick up the ball with them. Squeeze your elbows together to hold the ball in place. Lift your arms up to a 90-degree angle, level with your shoulders. Raise your arms up and down — never dropping beneath your shoulders. Pulse it out for 30 seconds, take a break, and then continue for another 30 seconds.