Sometimes, exercise takes a backseat to the lovely summer weather. We’d all rather be outside lounging and reading a book, or attending a backyard BBQ party. That’s why it’s especially important to make the most of your gym time with quick and effective moves. Summer means more revealing clothing and a lot of sleeveless pieces. We have a number of gorgeous dresses well-suited for the summer season – all you have to do are these 3 simple arm exercises to really turn heads in these frocks.  These 3 moves will tone arms and shoulders fast, and you can always increase the intensity if need be.

3. Shoulder Press

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Sculpted shoulders are key in adding definition to your arms and triceps. You want to hit every arm muscle in order to get even definition and results and noticeable results.

Targets: Shoulders, Triceps

Step 1: Sit or stand with feet shoulder-width apart. Hold a 5-10 pound dumbbell (whatever you’re able to lift without comprising form) in each hand.

Step 2: Bend arms so your hands are aligned with your shoulders. Palms should be facing forward.

Step 3: Push weights straight overhead until arms are fully extended, then lower weights back to shoulder-level. That’s one rep. Do 3 sets of 10.

*To make this move more advanced you can increase the weight.

2. Triceps Kickback With Rotation

Targets: Shoulders, Triceps

Again we are targeting the shoulders and triceps with this move. This exercise incorporates 2 movements simultaneously, so it’s time efficient.

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It’s crucial for results that you choose a weight that is challenging for you – throwing around a 5-pound weight will not accomplish anything if you don’t feel the burn.

Step 1: Stand with your knees slightly bent and lean forward slightly. Hold a 5-10 pound dumbbell in each hand.

Step 2 (Targets Shoulders): With your palms facing inward, bend your right elbow to bring the dumbbell to your side. Your upper arm should be parallel with the floor.

Step 3 (Targets Triceps): Press the dumbbell back. As you straighten your arm, rotate it so that your palm faces the ceiling.

Step 4: Rotate it back so that your palm faces inward, and return your arm to the bent position. That’s one rep. Do 3 sets of 10-15.

*To make this move more advanced you can increase the weight.

1. Biceps Curl

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The bicep curl is among the most standard arm exercises. We’ve all seen it done and we’ve all done it at least once. It’s great for targeting the front of your bicep, but if you want to add size and definition to your entire bicep, you’ll have to work this muscle from different angles.

Step 1: Stand with feet shoulder-width apart. Place your elbows against your hip bones. Hold 5-10 pound weights in each hand.

Step 2: Slowly lift both weights up until your forearm touches your chest.

Step 3: Slowly move your arm back down in the same motion.

Step 4: This time as you raise your weight, shift your arms slightly to a 45-degree angle. Repeat Step 2 and 3 at 45-degree angle. That’s one rep. Do 3 sets of 10.

*To increase the intensity you can add another angle and position your arms so they are perfectly aligned with your torso. Bring the weight up towards your shoulder and back down in the same motion.

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