Never fear: even with sensitive wrists you can still get sculpted arms with these 8 exercises—all gain, no pain! THE PLAN: How to do it: Hold the first exercise, Low Plank, for 10 seconds, and then rest for 5 seconds; repeat 4 times. For exercises 2 through 8, do 12 repetitions of each move. After you finish, repeat the routine 2 more times for a total of 3 sets. Aim to do this workout 3 days a week! One note before you get started: While straight-arm planks are often painful for problem wrists, low planks—which place weight on your forearms instead of your palms—take wrists out of the equation entirely. They’re great toners for your chest and shoulders, which is why you’ll see them in this routine.

  1. Low Plank For a chiseled chest, shoulders, triceps, and a tight coreMake it harder:Make it easier:Make it much easier: Lie face down on the floor, feet shoulder-width apart, and raise your chest as you place your elbows under your shoulders; make a fist with each hand and make sure your forearms are parallel. Now lift your body up so that you’re supporting your weight on your forearms and your toes; keep your legs, hips and spine aligned. Clench your abs, buns, and thighs and imagine pulling your elbows towards your toes and toes towards your elbows (without actually moving). Drop your knees to the floor. Rest your forearms on a bench or ottoman to position your body on an incline (as shown). The higher the incline, the easier it will be! MORE: 8 Metabolism-Boosting Meals
  2. Hammer Curls For defined bicepsMake it harder:Make it easier: Grasp two medium-weight dumbbells (8 to 15 pounds) and stand straight and tall with your hands at your sides, palms facing each other. Raise the dumbbells to your shoulders while keeping your palms facing each other (dumbbells vertical). Keep your elbows steady at your sides. With the dumbbells in the vertical position, you’ll have less strain on your wrists and elbows. Use a heavier weight—just make sure you can maintain a straight back and proper form.Shorten the range: Only curl the dumbbells halfway up.
  3. Plank Reaches For svelte shoulders and absMake it harder:Make it easier: Make it much easier: Assume low plank position described in exercise 1. Next, reach straight ahead with your right arm, as if reaching forward for a freestyle swim stroke. Hold for 1 second then return to the starting position. Repeat with the left arm. Squeeze your legs together throughout the exercise.Spread your feet wider for more support. Rest your forearms on a bench or ottoman to position your body on an incline.
  4. Hammer Curls to Press For killer biceps and shouldersMake it harder:Make it easier: With two medium-weight dumbbells, perform a hammer curl (exercise 2), but pause as the weights reach your shoulders. Next, keeping your palms facing each other, press the weights directly overhead until your arms are straight up from your shoulders. Hold for 1 second, then lower the dumbbells back to shoulder height. Take care to keep your elbows at your sides and lower the dumbbells back to the hammer curl starting position. Engage your lats—the big “wing muscles” of your back—as you lower the dumbbells from overhead back to your shoulders. Only press the dumbbells halfway so that your elbows reach shoulder height, then lower. MORE: 7 Daily Habits That Are Totally Sapping Your Energy 
  5. Plank to Half Iron Cross For beautiful shoulders and obliques(Get toned from head to toe in 10 minutes at at time with Chris Freytag’s .Make it harder:Make it easier:Make it much easier: Assume low plank position described in exercise 1. Next, reach your right arm straight out from your shoulder to the side. Hold for 1 second then return to the low plank position. Repeat with the left arm. Get Your Body Back DVD) Hold a light dumbbell as you raise your arm. Spread your feet wider for more support.Rest your forearms on a bench or ottoman to position your body on an incline.
  6. Low Rows For a sexy backMake it harder:Make it easier: Hold a set of medium-weight dumbbells at your sides. Hinge forward at the hips and let your arms hang down. Now bring the weights up to your sides as your elbows slide straight up past your sides. Slowly lower the weights back down. Tip a little further forward at the hips so that gravity works even harder against you (just make sure to avoid rounding your back). Raise back up to standing position between every rep.
  7. Plank to Side Plank For strong shoulders, abs, and obliquesMake it harder:Make it easier:Make it much easier: Assume the low plank position described in exercise 1. Reach your right arm skyward as you rotate your body to the right. Hold for 1 second then return your right elbow to the start position. Now lift your left arm skyward while rotating your body to the left. Instead of placing your feet apart, stack one foot on top of the other. Drop the lower leg so that your knee can help support your body weight. Rest your forearms on a bench or ottoman to position your body on an incline. MORE: 10 Exercises That Are A Total Waste Of Your Time
  8. Reverse Flys For sculpted shoulders and upper backMake it harder:Make it easier: Hold a set of medium-weight dumbbells at your sides. Hinge forward at the hips and let your arms hang straight down. Now raise your arms straight out to your sides, maintaining just a slight bend in your elbows. As you lift, squeeze the backs of your shoulders toward each other. Raise the weights until they’re even with your shoulders, hold for half a second, and then slowly lower your arms to the starting position. Keep your elbows a little straighter. Bend your elbows more, or use lighter dumbbells.